CLASS
A.
E3MOM 5×5 Deadlifts @ 80%
B.
12 Minute AMRAP:
6 Power Cleans @ 70/50kg
12 Toes to Bar
24 Double Unders
EXTRAS
A. 15min Muscle practice or transitions. Things to work on…
•false grip ring rows
•ring throughs (feet on floor)
•Kipping Ring Swings
•explosive hip through (lying on back, rings low)
•Jumping Ring Muscle Ups
•full (1-5 every 90 seconds)
And/or
Every 3mins for 15mins 6 Ring Dips
*add weight […]
CLASS
A. E3MOM:
5×4 Bench Press @ 80-85%
B.
20 Minute AMRAP In Pairs:
20 Thrusters @ 80/60kg
20 Burpee Box Jumps @ 24/20″
30 Thrusters @ 70/50kg
30 Burpee Box Jumps @ 24/20″
40 Thrusters @ 60/40kg
40 Burpee Box Jumps @ 24/20″
50 Thrusters @ 50/35kg
Max Calorie Row in remaining time
EXTRAS
4 rounds of:
800m runs
2mins rest between rounds.
*Note down each set.
Try this Rack position stretch […]
CLASS
A. E3MOM for 12min
Chin Ups x6
B. For Time:
30-20-10*
KB Swings 32/24
HR Push Ups
Pull Ups
*200m Run at the end of each round
EXTRAS
5 Rounds of:
8 TGU (for each side)
Rest 30 seconds
100m 2 handed OH KB walk
Rest 2mins
*Build up to a heavy set of TGU, making sure you can do 4 reps unbroken each side.
CLASS
A. In a 15min window Build to a heavy:
1xClean, 1xHang Clean, 1x Front Squat, 1xSplit Jerk
B. 12min Amrap
15 C&J @ 60/40
12 C&J @ 70/47.5
9 C&J @ 80/55
6 C&J @ 90/60
3 C@J @ 100/65
ME C&J @ 110/70
EXTRAS
8 sets of 200m Row
Rest 2mins
*Record each of your times & note down the difference between your best & worst […]
A. E3MOM for 18min build to a heavy
1xHigh Hang Snatch, 1x Hang Snatch, 1xOHS
B. 3min on, 3min off x3
500m Row
ME OHS @ 60/40
A. E3MOM for 12min
6 Deadlift @ 75-80% of 1RM
B. 3 rounds for time:
Heavy C2B Helen
400m run
21 KB Swings 32/24
12 C2B
*all scalable
EXTRAS
A. Every 2 mins for 12mins
8-12 seated Box Jumps 20-30”
A1. 4 sets of 60 seconds Plank Holds
Rest 60 seconds
CLASS
Strength In Depth (SID) Qualifier 1
For Time…
30 STOH 35KG/25KG
15 BOBs
30 Front Squats 35KG/25KG
15 BOBs
30 Thrusters 35KG/25KG
15 BOBs
15min Time Cap
EXTRAS
Wednesday – 13/06/18
Every 3 mins for 18mins
5x Strict Chin Ups (add weight if possible)
*if not Strict, find a band you can manage 5 unbroken.
Fixing the Elbow:
CLASS
A. E3MOM for 12min
6 x Bench Press @ 75-80%
B. For time:
42-30-18
DB Snatch 22.5/15
21-15-9
Calorie Row
10min time cap
EXTRAS
5 sets of
8-12 reps each side of DB Single Arms Rows – tempo 2111
(Find a weight you can keep good form with & tempo)
Rest 1min
8-12 reps Barbell Roll outs
Rest 90 seconds
A.
E3MOM for 15min
2x Front Squats @ 87.5-90%
B.
20 Minute AMRAP:
100 Double Unders
75 Wallballs @ 9/7kg
50 Down Ups
25 Toes to Bar
EXTRAS
WOD
MONDAY – 11/06/18
Every 90 seconds, for as long as possible
Clean & Jerk x 1 rep
Start at approximately 50% of your 1RM and increase load by 2.5 – 5kg every set. (Note down your increment Jumps)
Continue building until […]
A
E3MOM for 15mins
Ring Dips x5 (weighted)
B 30-20-10 (All with a plate)
GTOH
Plate push ups (hands on plate)
Plate Squats
Burpees onto a plate.
100m Plate run after each set
20min Time Cap.