A. Back Squat (Cycle 1, week 4- Deload)
40% x 5
50% x 5
60% x 5
B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m
Compare to last time here.
Note: 8am session is Mobility 101- 7 GREEN LIGHTS!!
Test your range of motion through the 7 Key Positions (Have you got 7 GREEN LIGHTS and full functionality or have you got RED lights that are limiting you?
Identify any restrictions and leave with a plan for improvement.
If you have any niggles or movement restrictions aim to prioritize this session.
20 – 2 reps for time:
Dumbbell Snatch 22.5/15kg
Push-ups
*Complete 5 x 15m Shuttle runs between sets.
*Rep scheme 20-18-16-14-12-10-8-6-4-2
30-20-10-5 reps for load:
Thrusters *
*Aim for the heaviest weight for unbroken sets. Increment for each set.
*Cut off 30 minutes- Use it all.
*Repetitions to be completed unbroken for RXD.
Photo: Welcome to Carol. Great having you with us.
EMOM x 20 minutes:
Minute 1: Turkish Get-ups (1 per side) *
Minute 2: Strict toes to bar *
*Choose your own load and repetition and maintain across all round.
A. 20 minutes of:
Hang Squat Clean + 2 x Front Squats *
*Pause in the catch position of Clean & Front Squats for 2 seconds.
B. Back Squat (5-3-1) (Cycle 1: Week 3)
75% x 5
85% x 3
95% x 1+
Wendler 5/3/1 – For those that are interested in the background. The results from our previous cycles say it all.
AMRAP in 20 minutes:
Run 360m
21 Kettlebell Swings 24/16kg
12 Strict Pull-ups
Run 360m
21 Ball Slams 20/12kg
12 Strict Handstand Push-ups
3 sets:
1 Strict Press
3 Push Press
5 Push Jerk
3 sets:
3 Push Press
5 Push Jerk
3 sets:
5 Push Jerk
*Increment weight across the sets.
Photo: Lexi – wall climbs.
Enjoy the challenge- it makes the journey all the better.
Team or Partner WOD:
For maximum load achieved in 30 minutes:
In 5 minutes:
Run 360m
Snatch/Power Clean/ Thruster/Power Clean/Snatch
Rest 1 minute.
*Each athlete choses their own load to be held across all movements with the aim of maximum load lifted throughout the workout.
*Team members do not have to use the same load.
*Only one member accumulating repetitions at a time.
*Strategy should consider- repeatability of load. I.e. Light loads higher repetitions, Heavy load- fewer repetitions.
First round, all members complete 360m. All members must be back to commence repetitions. One member working at a time with work shared anyhow. Each member to keep track of their own repetitions.
Team with the highest load wins.
This is so much “FUN”- you don’t have to be the strongest lifter to take the win here. Strategy is key!!!
ENJOY!!!
For time:
Row 750m
50 Toes to Bar
Run 1km (Bridge & Back)
50 Toes to Bar
Bike 2km
A. Back Squats (3-3-3) (Cycle 1, Week 2)
70% x 3
80% x 3
90% x 3+
B. 6 x 360m Run
Rest 1 minute between efforts
Photo: I came across this flash back from Torian. It makes me so happy to have so much love and support in our community- thank you.