February 12 - 18

​Monday

Cleans

7 mins to hit technical max
3 position clean & push jerk (Power) - mid quad, below knee, floating off the floor then jerk
Rest 3mins

7 mins to hit technical max
Full Clean and Jerk from The Ground

WOD:

EMOM 12min
1) Max Deficit Push-ups in 30secs
2) Max Ring Rows in 30secs
3) Max L-sit off bar

Tuesday

On the 3min for 15min
5 Single Arm DB Hang-Cluster each arm. Increase load if feeling good
3-5 Strict (Weighted/Assisted) Chin-ups
Rest

3 rounds
1min max Burpee Box Jumps in 45sec
1min max Deadlifts in 45sec 100/65kg
2min Row max distance in 1:45
2min Run 200m
2min Rest

Wednesday

Back Squats
In 20minutes
Build to Heavy Set of 4 Reps
Then:
2x4@90% of above

WOD:

5 rounds:
30sec max CTB
30sec Rest
30sec max Thrusters 40/30kg
30sec Rest

Thursday

Deadlift
In 20minutes
Build to Heavy Set of 4 Reps
Then:
2x4@90% of above
WOD:
For time:
600m Run
50 Wall Balls
40 DB Snatch 22.5/15kg
30 TTB
20 Burpees
10 Bar Muscle Ups or CTB

Friday

Strength Circuit
Every 4 min, for 20min complete:
3-5 Tempo DB Front Squats 5551 @heavy
6-8 SA DB Strict Press each arm @ heavy
8-10 Ring Rows with 2sec pause at the top

WOD:

AMRAP 5min
3,6,9,12,15……..
Power Clean 60/40kg
Push Jerk 60/40kg
Box Jumps

Rest 5min

For time, 5min cap
In reverse order, start on the round that you completed in the AMRAP above and work back down the ladder to 3. Eg if you finished the round of 12 and got 10 into round of 15, start with 12 and work down 9,6,3 for time
Power Clean 60/40kg
Push Jerk 60/40kg
Box Jumps

Hero WOD 5pm:

Whitten
5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)


Saturday

Partner WOD (40min)
2 rounds:
4min Heavy Farmers Carry (2x1min each)
1min Rest
4min Max reps Power Snatch/Ground to Overhead 50/35kg
1min Rest
4min Max Wall Balls
1min Rest
4min Max Burpee-TTB
1min Rest

*One partner working at a a time. Partition anyhow.

Sunday

Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time