Wednesday

AMRAP 15:

2 x Power Cleans (L1 50/40, L2 70/50, L3 90/60)
4 x HSPU (L3 Strict)
12 x Toes to Bar
14 x KB Swings (L1 & L2 24/16, L3 32/24)

Tuesday

15 minutes: 1RM Jerk

3 RFT:

12 x Shoulder to Overhead (L1 40/30, L2 @ L3 50/40)

8 x Box Jumps

6 x Front Squats

200m

Monday

For time:

3/6/9/12/9/6/3

Thrusters (L1 30/20, L2 & L3 42.5/30)

Bar facing burpees

then straight into:

200 x Double Unders (x2 single unders)

Record total time.

Friday

"Partner WOD"

AMRAP 20:

15/12/9/6/3

Pull Ups

Dead Lifts @ 50% 1RM

Partner A completes 15 x pullups and 15 x Deadlifts whilst partner B runs 200m. Whoever finishes first, rests until your partner finishes, then swap over. each person completes 15 of each then 12 of each etc. If you both complete entire amount of reps with time left on the clock, begin again at 15 of each.

Record total reps.

Thursday

AMRAP 7

10 x Hanging power snatch (L1 30/20, L2 40/30, L3 50/40)

4 x Ring or bar Muscle Ups (5 x Pull ups + 5 ring dips)

straight into: 

AMRAP 7

12 x OverHead Squats (L1 front squats 30/20, L2 40/30, L3 50/40)
8 x Toes to bar (L1 x 10, L2 x 15, L3 x 20)

Wednesday

OTMEM 6:
5 x 4 count tempo Deadlifts @ 60% 1RM

4 RFT:

15 x SDHP (L1 & L2 30/20, L3 45/30)

10 x Burpee Bar touches

Tuesday

10 minutes: 1RM Power Clean

AMRAP 12:

10 x Hang Power cleans @ 60% 1RM

20 x Double Unders

200m (L1 100m)

Monday

L1: "Jumping Fran"
21/15/9
Jump Chins or banded pull ups
Thrusters (30/20kg)


L2: "Fran"
21/15/9
Thrusters (42.5/ 30kg)
Pull Ups

L3: "Heavy Fran"
12/9/6
Thrusters (60/45kg)
Chest to Bar Pull Ups

Friday

"Partner WOD"

AMRAP 20:

5 x Pull ups 

7 x Burpee Box Overs (20")

9 x Toes to Bar 

11 x Front Squats L1 & L2 40/30, L3 50/40


Partner A runs 400m whilst partner B begins AMRAP as above, and continues rounds until partner A returns. Once partner A returns from 400m they take over from where partner B is up too and partner B runs 400m. Continue swapping and record total reps completed in the 20 minutes.

Thursday

15/12/9/6/3

Deadlifts (L1 60/40, L2 & L3 80/60kg)

Knees to Elbows

Wall Balls

Wednesday

10 Minutes: 3RM Overhead Squat

AMRAP 14:

10 x Hang Squat Snatch @ 60% 3RM

10 x KB Swings (16/12, 24/16, 32/24kg)

10 x Box Jumps (24/20")

Tuesday

5 RFT:

20 x Double unders (x2 single unders)

15 x Bar facing burpees

10 x Hang power clean & jerks (L1 & L2 40/30, L3 50/40kg)

25 minute cut off.

Monday

AMRAP 12:

30 x Back Squats (L1 40/30, L2 50/40, L3 60/50)
30 x Pull Ups
400m
20 x Front Squats (L1 40/30, L2 50/40, L3 60/50)
20 x Toes to Bar
400m
AMRAP in remaining time: Alternate Pistol Squats (Box Pistol Squats)

Friday

"Partner WOD"

AMRAP 18:

3/6/9/12/15/18 etc

Pull Ups
Wall Balls
Burpee Box Jumps

Partner A does 3 reps of each then swaps with Partner B who also does 3 of each. Then each person completes 6 of each, then 9 of each etc.

1 person working at a time.

Thursday

Skills Session: Hand Stands/ HSPU

3 x Max reps unbroken HSPU (L3 Strict)

3 x Max reps unbroken Toes to Bar

3 x Max reps unbroken Muscle Ups (Ring Dips)

Wednesday

CrossFit Total:

Combined weight for:

1RM Strict Press

1RM Back Squat

1RM Dead Lift

Tuesday

6 rounds:

400m Run (L1 200m)

Rest 60 seconds

record slowest run time

Monday

De-load week:

10 minutes: 1RM Hang Squat Clean

OTMEM 16:

1st Minute: 5 x touch and go power cleans @60% 1RM
2nd Minute: 30 x Double Unders
3rd Minute: 30 x second plank hold
4th Minute: 5 x Strict Burpee Box Jumps

Friday

Partner WOD

AMRAP 18:

20 x Pull Ups
30 x Deadlifts (L1 60/40, L2 & L3 80/60)
40 x Wall Balls
200m Run

One person working at a time, Split reps as required, 1 person completes the run per round.

Thursday

21/15/9/15/21

Power Snatches (L1 30/20 L2 & L3 40/30)

Ring Dips

Double Unders x 2 (single unders x 3)

Wednesday

AMRAP 18:

20 x HSPU

30 x Hang Power Cleans/ L3 squat cleans (L1 30/20, L2 & L3 40/30)

40 x Wall Balls

50 x Abmat Situps 

60 x Box Jumps

100m Bear crawl (5m = 1 rep)

Tuesday

3 RFT

15 x Push Ups

20 x KB Swings (16/12, 24/16, 32/24)

25 x Burpees (L3 Burpee Bar Touch)

Monday

AMRAP 20:

10 x T2B
12 x Shoulder to Overhead (30/20, 40/30, 50/40)
14 x Back Squats
400m