W/C Monday 1st OCT

Monday 1st October

A) 10min EMOM

Min 1 – 3 Hang Power Snatch @ 60%

Min 2 – 3 Power Snatch @ 60%

B) 21-15-9

  • Bar Facing Burpees

  • Hang Power Snatch 42.5kg/30kg

9-15-21

  • Burpee double jump

  • Power Snatch 42.5kg/30kg


Tuesday 2nd October

A) 15min to Build to Heaviest complex

  • 1 Hang Clean

  • 1 Front Squat

  • 1 Jerk (any variation)

B) For Time

  • 30 Squat Clean and Jerk 70/50kg

(10min Time Cap)

C) Accessory

21-15-9

Bicep Curl 20/15

Between each set 30 sit ups


Wednesday 3rd October

A) E2MOM for 18mins

1- 16 DB Push press (8 on left/8 on right)

2- 10 Strict Pull ups

3- 100m Farmers carry 2x24kg/2x16kg KB

B) 3 Rounds for Time

  • 400m Run

  • 30 KB Russian swing 32/24kg


Thursday 4th October

A) From Rack 10 x 1

Push Jerk into Split Jerk

- Build to heaviest complex

B) 12min AMRAP

  • 25/18 Cal Row/Bike/Ski

  • 20 V ups

  • 15 Wall Balls

C) Accessory (not scored)

10-9-8-7-6-5-4-3-2-1

Strict Press 30/20kg

Press ups


Friday 5th October

Team WOD

AMREP 7min bar facing burpee over bar (1 works: 1 rest)

Rest 3min

AMREP 7min Cluster (1 works: 1 rests)

20 reps @ 40/25kg

20 reps @ 50/35kg

20 reps @ 60/45kg

Rest 3min

7min AMRAP (alternating rounds)

30 DU

10 OH DB lunge 22.5/15kg

Rest 3min

15-12-9-6

Pull ups

Deadlift 100/70kg

Athlete 1 completes full workout followed by Athlete 2


Saturday 6th October

A) In Teams of 2:

0-10min combined total = 5RM bench press

10-20min combined total = 5RM STOH

5min rest/set up

  • 10 Alternating rounds for time

  • 12 Wall Balls 9/6kg

  • 100m run

  • 12 Alt Arm DB snatch 22.5/15kg

  • 100m run

  • 12 KB swing 24/16kg

Olympic lifting

Session Focus – Clean and Press


Sunday 7th October

A) Every 10min for 40mins (4 rounds)

  • 400m Run

  • 15 Box Jump Overs 24/20’

  • 15 T2B

  • 400m Row

- Score is slowest round


Power lifting

Session Focus – Back Squat