25TH FEBRAURY – 3RD MARCH

 

25TH FEBRAURY – 3RD MARCH

  February 24, 2019

Monday 25th

 

Back Squat E2MOM

8 X 3 (80-90%)

Note: May build between these percentages

 

Every 2.30 for 15 mins

18 Cal Row / 15 Cal Bike / Ski / AB

18 Down Ups

(Timecap 2 mins per round)

 

Tuesday 26th

 

EMOM 12

Snatch Double

Note: start at 70% 1RM – build every 2 sets if moving well

 

5RFT:

60 Double Unders

15 T2B

15 HSPU

(Timecap 15)

 

Wednesday 27th

 

Build to heavy Push Complex

3 Push Press + 3 Push Jerk

 

Then 2 sets at 90% of above

3 x 30s Wall Facing HS Hold

Rest 90 secs

 

EMOM 4

  1. Max Cal Row
  2. Max Double unders
  3. Max Burpees
  4. Max Cal Bike

 

Rest 3 mins

 

AMRAP 4

10 Power snatch 42.5/30kg

10 Pull ups

10 Thrusters 42.5/30kg

10 V-Ups

 

Rest 3 mins

 

1 Mile Run

Note: 2 groups for the first part, all do the mile together.

 

Thursday 28th

HS walk practise (10 mins)

 

EMOM 12

Odd – C2B Pull Ups

Even – Ring dips

Note: pick as high a rep range you can achieve every round.

 

For time:

12 GTOH 60/40kg

10 GTOH 70/47.5kg

8 GTOH 80/55KG

6 GTOH 90/62.5kg

4 GTOH 100/70kg

2 GTOH 110/77.5kg

(Timecap 12)

Note: The final 2 reps should be in your 95%+ territory if its too light Snatch instead of C&J

 

Friday 1st

 

EMOM 12

Clean Double

Note: start at 70% 1RM – build every 2 sets if moving well

 

NANCY

5RFT:

400m Run

15 OHS 42.5/30KG

(Timecap 15)

 

Saturday 2nd

 

Sumo Deadlift E2MOM

8 X 3 (80-90%)

Note: May build between these percentages

 

4RFT:

15 DB Front Squat – 2 x 22.5/15kg

20m DB Overhead Walking Lunges – 1 x 22.5/15kg DB (change arms halfway)

15 DB Hang Clean and Jerk – 2 x 22.5/15kg

(Timecap 16)

 

TEAM WOD SW ONLY

 

In Pairs:

in 14 mins 

Establish a Max Clean

rest 3 mins

For time:

100 Cal Bike/Ski/Row/AB

50 Thrusters 50/35KG

50 T2B

50 Power clean 50/35KG

50 C2B

100 Cal Bike/Ski/Row/AB

 

Sunday 3rd

 

3 x 8 Weighted Pull ups

Rest 90 secs

 

3 x 60 Secs Ring Planks

Rest 60 secs

 

3 x 8 Deficit HSPU

Rest 90 secs

 

AMRAP 12

1000m Ski / Row

3RFT:

30 Box Jump Overs 24/20”

15 KBS 24/16kg

 

Rest 4 mins

 

AMRAP 12

1000m Bike / AB / Run

3RFT:

15 DB Deadlifts 22.5/15kg

10 DB Hang Power Clean

5 DB STOH

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