Superset & Tabatas

Strength

Superset

Bench Press & Deadlift

10-10-10-10-10

Immediately after finishing your last rep of deadlift go to bench press and hit 10 reps.

Conditioning

Tabata Mash up

Swings
Wall Balls
Burpees

Skill & Core Strength

Ring work. Planks. Ring Push ups.

 

Overhead

Strength

Strict Press 5-5-5

Push Press 3-3-3

Split Jerk 1-1-1

Build to the weight through the 9 sets.

Conditioning

5 rounds for time:

10 Swings 32/20k
10 Box Jumps 30/24″
10 Power Cleans 70/40k

Finisher

50 Burpees or Advanced 50 Burpee C2B Pull ups

Snatch & Chipper

Olympic Lifting

Snatch

Advanced – Build to 80% 1rm then hit 8 singles

Beginners – 3 x 5 Snatch Pulls / 3 x 5 Power Snatch – light weights

Conditioning

50-40-30-20-10 Double Unders
10 Burpees after each round

Finisher

DB Press

Strength & Running

Strength

Back Squat 3-3-3-3-3 – Linear progression

Same weight across all 5 sets. Use 2-3 sets as warm up.

Conditioning

6 x 600m Runs

Rest 1 minute between each run. Your time is total for 6 runs plus the 1 minute rests.

Finisher: Bench Press max reps 40/25k

Core Strength & Metcon

Core Strength

‘Giant Set’

3 rounds:

20 Russian Twists (each side = 1)
15 Tommies
10 Barbel Sit ups
10 Strict Toes to bar

Quality of movement as always is key on ‘Giant Sets’. No time but you must move with purpose between exercises. Rest 1 min between rounds.

Conditioning

For time: 18-15-12-9-6-3 reps of:

Push Press 50/30k
C2B Pull ups

Scale to ring rows.

 

 

Push Press & Another comp WOD

Strength

‘Giant Set’

3 rounds:
20 Hand Release Push ups
15 Ring Rows
10 KB Rows each arm
10 DB or KB Overhead Press

This is for quality of movement not for time.

Conditioning

Scale The Heights WOD 1
‘This Sucks’
For Time
18-15-12-9
Thrusters and Over the Bar Burpees 40/30k on the thrusters

Linear & Conditioning

Strength

Back Squat 3-3-3-3-3

Linear progression on the back squat.

Conditioning

With a 15 minute clock running:

0 to 5 min:

  • 400m Run
  • Max Muscle Ups with Remaining Time
    Scale is 10 Ring Rows / 10 Push ups

5 to 10 min:

  • 400m Run
  • Max C2B Pullups with Remaining time
    Scale is 10 Ring Rows / 10 Push ups

10 to 15 min:

  • 400m Run
  • Max Pullups with Remaining time
    Scale is 10 Ring Rows / 10 Push ups

Superset Sunday

Strength

5 Supersets of: Bench Press & Strict Pull ups

Use 2/3 BW for the bench press and scale to ring rings if you do not have 5+ strict pull ups. Max reps each round.

Conditioning

3 rounds, 1 minute at each station:

Row Calories
Wall Balls
Toes to bar
Burpees
rest

Finisher

Hang test

 

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