Thursday 29th, October:

Warmup/Mobility:

5x

100m row

15s downward facing dog

8 dislocates

8 BTN empty bar or broomstick press

*5×15 (alternating arms) banded pec distraction

1. Strength

8×2 Strict press

3. WOD: With a Running Clock-

AMRAP 3:
3 Power clean@60/40
20 DU

Rest 3 minutes

AMRAP 4:
4 Power clean@50/35
20 DU

Rest 4 minutes

AMRAP 5:
5 Power clean@45/30
20 DU

Tuesday 28th, October:

Warmup:

5x

6 dynamic sprinters

9 hollow rocks

Then,

2min banded distraction wall squat hold (lying on back with feet in squat position against wall, band driving knees outward)

 

1.  Squats
8×4 Front Squats, across

2. EMOM x 2rounds (12minutes total)

Min 1: Max Burpees
Min 2: Max Cals on Assault Bike
Min 3: Max TTB
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Monday 27th, October:

Warmup:

5x

8 lunges (stretching hip flexor, then returning to 90 degree angles before standing)

100m row

20s OH wall squat hold

1. Snatch
1 RM Snatch

2. 2 Rounds for time of: (13m time cap)
20 Cal Row
20 Power Snatches, 43/30kg
20 Wall Balls, 20/14
20 C2B PUll ups

3. 5 Rounds for time of:
10 Burpee Box Jumps, 24/20?
150m Run

Friday 24th, October:

Warmup:

3x20s angled glute stretch (leg angle over box, dropping hip downwards (ea. leg)

*establish two lines, (two prowlers, going in opposite directions on astro-turf)

20m prowler push relay x 5m AMRAP

Technique/Skill:

5-10min group muscle up practise/scaling options

Strength:

10×3 front squat (E2MOM)

WOD: “Schlitz” – 4RFT

400m run

4 muscle ups

40 DUs

Thursday 23rd, October:

Warmup:
3x
15 dislocates
8 ring row

3x45s thoracic extension work (elbows in front rack position, on a box – easing head through the shoulders)

Strength:
8×4 strict press

WOD: For max reps-
6min row for calories
5min box jumps@24/18
4min airdyne for calories
3min STOH@50/30
2min double unders
1min airsquats