Beginning of February

Beginning of February

Wednesday 25.1

1. Emom x 12
Front squat doubles
1-3min: 100kg
4-6min: 105kg
7-9min: 110kg
10-12min: 115kg

2. Amrap 20
20 dumbbell snatch @ 25kg, alternate hands between every rep
15 wall ball shots
10 burbees
Result, 6 rounds + 10 snatches


Thursday 26.1

1. Emom x 10
1-5min: 1 rep @ 85kg
6-10min: 2 reps @ 80kg

2. Wod, 5 rounds of
3 rope climb
10 thruster @ 40kg
15 ghd sit-up


Friday 27.1

Intervals
7 sets of:
10 overhead squat @ 50kg
20 wall ball shots
All in. Rest as needed


Saturday 28.1

1. Wod, 5 rounds of
500m row
10 hang power clean @ 2x25kg dumbbells
20 pistol squats
10 ring dips


Monday 30.1

1. Intervals, 7 sets of
12 overhead squat @ 50kg
12 pull-up


Tuesday 31.1

1. Complex, every 2:00, for 14min
Squat clean thruster
Thruster
Push jerk
Push jerk
Barbell @ 75kg

2. Wod, 4rds of
15 push jerk @ 60kg
500m row
Time, 12.52


Wednesday 1.2

1. Wod, 10rds of
30 double unders
6 hang power clean @ 60kg


Thursday 2.2

1. Back squat 10x4 @ 120kg

2. Emom x 10
10 lunges @ 60kg

3. One legged romanian deadline @ 2x15kg dumbbells, 4x10 reps for both legs


Saturday 4.2

1. Hang squat clean triples @ 85kg

2. Wod, 10rds of
10 pull-up
10 burbees


Sunday

Morning work

1. Barbell work
A - thrusters up to 5x60kg
B- overhead squat up to 3x60kg
C - hang power clean singles up to 3x1 @ 85kg

2. Pair Wod,  chipper, "100's"
100 thrusters @ 40kg
100 pull-up
100 push jerk @ 40kg
100 toes-to-bar
100 goblet squat @ 32kg kettlebell
Time, 23.41

Afternoon

1. Amrap 5
8 dumbbell snatch @ 25kg
8 pistol squats
Result, 5rds + 3 snatch

Rest 5min

2. Amrap 5
12 call row
12 Kettlewell swing
Result, 4rds + 5 cal row

Rest 5min

3. Amrap 5
10 hang power clean @ 40kg
10 lateral burbees
Result, either 4 or 5 full rounds + 10 clean