Strength
Lying band pull EQI hold x 3 max
Barbell sit up 4×8
WOD (teams)
AMRAP 8mins
Row for calories (max 20 calories per effort)
Wall ball shots 20/14lb
Rest 3 mins
AMRAP 8mins
Ground to overhead 60/40kg
Burpee box jumps 24/18inch
Rest 3 mins
AMRAP 8mins
Double unders (max 50 reps per effort)
Handstand hold (1 rep per second)
Rest 3 mins
AMRAP 8 mins
Pull ups
Pushups
Total reps = score
Strength
Push press 5×5
Push jerk 4×4
Split jerk 3×3
WOD
‘Diane’
21-15-9
Deadlift 102/70
Handstand pushup
After a thorough warmup do the following, increasing weight each round, take 3-5 mins rest between rounds
Back squat 1×40
Back squat 1×30
Back squat 1×20
Back squat 1×10
After each round you should be on the floor and depleted seeing stars, push yourself don’t go light to make it easy……….. We know what your capable of !!!
Strength
Weighted barbell lunge 5×5
Bench press 4×5
WOD
3 rounds for time
10 weighted barbell lunge 60/40kg
20 deadlift 60/40kg
30 kb swing 24/16kg
Strength
Front squat 4×3
Power clean 4×4
L sit 3xfail
WOD
10!
Front squat 80/60kg
Strict pullups
Technique/skills
Pistols – solid practice session on this guys working on progressions and strength building
WOD
500m run
21 box jumps
21 toes to bar
400m run
15 plyo push ups
15 burpees
300m run
9 handstand pushups
9 strict pullups
200m run
Today is a rest day, make the most of it and to all of the mothers out there HAPPY mothers day, see you all again tomorrow
0900hrs Olympic Lifting
1000hrs WOD
not giving too many details away on this one, but rest assured it exactly what you need to finish this week of training off, be here at 10am sharp (or earlier is better) otherwise you will miss out
This session will be followed by a double under workshop and a mobility session
If anyone is available to hang around after this for a little while there will be a pulling weeds for time WOD in the front garden….. also if anyone has a mower and whipper snipper feel free to bring them with you
After a thorough warmup we are going to do the following workout from the regionals
For time:
50 back squats@60/40kg
40 pull ups
30 shoulder to overhead @60/40kg
50 front squats40/30kg
40 pullups
30 shoulder to overhead @40/30kg
50 oh squats@30/20kg
40 pullups
30 shoulder to overhead @30/20kg
Strength
Lying Barbell Pull over 5×5
Supine Row 4×4
Technique
15 – 20 Mins solid work on a weakness of your choice….. if you don’t know what to do we will allocate you a weakness to work on
WOD
500m Waiters walk 20/15kg
Then
10!
Box Jump Burpees 60/54cm
Row for Calories
Then
500m Waiters walk 20/15kg