4TH FEB – 10TH FEB 2019

 

4TH FEB – 10TH FEB 2019

  February 3, 2019

Monday 4th

Strength

A)Push Press

5 x 5 (rest 3 mins)

3 sets:

10 DB Front raises

Rest 60 secs

10 DB Lat Raises

Rest 60 secs

 

WOD

 

For time:

100 Double unders

50 Wall Balls 9/6kg

25 C2B Pull Ups

50 Double Unders

30 Wall Balls 9/6kg

15 C2B Pull Ups

(Timecap 12)

 

Tuesday 5th

 

A) 4 Rounds for quality:

 

12-15 Kipping HSPU

Rest 30 secs

12 – 15 T2B

Rest 60 secs

45 sec Ring plank

Rest 90 secs

 

(aim to increase rep range from last week)

 

WOD

AMRAP 8

15 Back Squat 72.5/50kg

Run 200m

12 Back Squat 82.5/57.5kg

Run 200m

9 Back Squat 92.5/67.5kg

Run 200m

6 Back Squat 102.5/75kg

Run 200m

3 Back Squat 112.5kg/ 82.5kg

 

Note: Barbell must be taken from the floor.

 

Safety: Barbell must always be dropped from in front after your reps.

 

Scale: If you can not clean and jerk the heaviest weight regularly then you must scale.

 

Wednesday 6th

 

A) Build up to a heavy Snatch Double

then….

Then 5-7 doubles at 85% (move well)

 

B ) 3 x 5 Snatch Deadlifts (AHAFA maintaining positions)

 

WOD

 

AMANDA

 

For time

9-7-5

Squat Snatch 60/40kg

Ring muscle up

 

Thursday 7th

 

A) Front Squat

In 3 sets above 60% 1RM establish a heavy set of 5

 

In 2 sets above your heavy 5, establish a heavy set of 3

 

In 1 set above your heavy 3, complete a heavy single

 

3 x 12/s Split squats (DB side loaded)

 

OPEN WOD 15.4

 

AMRAP 8

3-3-6-6-9-9….

HSPU

Cleans 85 / 55kg

 

Friday 8th

A ) 3 sets of Strict Press Ups to failure

Rest 2 mins

3 sets of Strict T2B to failure

Rest 2 mins

 

AMRAP 18

 

400m Run

30 KBS 24/16kg

15 T2B

 

Saturday 9th

 

A) Deadlift

In 3 sets above 60% 1RM establish a heavy set of 5

 

In 2 sets above your heavy 5, establish a heavy set of 3

 

In 1 set above your heavy 3, complete a heavy single

3 x 8/s Reverse Lunges (DB side loaded)

 

B ) Go every 4 mins for 4 rounds:

 

30 Cal Bike/Ski/Row/AB

20 DB Thrusters 22.5/15kg

10 Burpees

Note: Treat each round for time.

 

TEAM WOD ( SW ONLY ) 

 

Teams of 2 complete part A & B 

 

A) 10 MINS to build to 1RM THRUSTER

 

@ 10 MINS teams complete AMRepsAP of : 

(both athletes to be working at the same time. Break up however you wish) 

 

  • DB SNATCHES @22.5/15
  • BURPEE BOX JUMP OVERS

 

Score is total weight lifted in thrusters and total number of reps accumulated on snatch/ box jump 

 

 

B) FOR TIME ( 20 min ) 

( Between 2 ) 

 

 

100 – TTB

80-HSPU

100 – CAL 

40 – Syncro down ups 

 

Score is TIME

 

Sunday 10th

 

A) Build up to a heavy Clean and Jerk Double

then….

Then 5-7 doubles at 85% (move well)

 

B ) 4 RFT:

 

20 Pull Ups

30 Press Ups

40 Ab Mat sit ups

50 Air Squats

(Timecap 15)

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