Sunday

Conditioning:
2 rounds for time
32 Heavy KB Swings
16 Burpees
8 Dips
4 Handstand push ups (M1: DB L sit shoulder press)

Saturday

Skill: 4x6 Hang snatch (Use time to focus on bar path and initial pull)

Conditioning: "Cement mixer"

Every 4 minutes complete the following 6 times
Run 400
12 Toes to bar

Friday

Strength: 5x8 Bent over row

Conditioning: 22 minute AMRAP in pairs. Split it however you like, both people complete all the runs.
30 Thrusters
30 Box jumps
Run 200m
30 Pull ups

M1: 15/20
Rx: 30/40
M2: 35/45

Extras:
Every 2 minutes complete 3 rope climbs to the roof

Thursday

Skill: Squat snatch with a pause at the bottom.
Use this day as a skill day. If you are proficient at this lift then you are free to test yourself with heavy weight. Otherwise use the coach and focus on technique

Conditioning: 4 Rounds for time with a 20 cal on the assault bike buy in.
10 Front rack lunge steps
10 Shoulder to overhead
10 Burpees
10 Hang power cleans
20 Cal assault bike cash out


Extras:
4x10 Back extentions
3x8 Back squat

Wednesday

Masters league 17.4

16min AMRAP – Total Reps

9 Calorie Row

21 Bar Facing Burpees

9 Thrusters

15 Calorie Row

15Bar Facing Burpees

15 Thrusters

21 Calorie Row

9 Bar Facing Burpees

21 Thrusters

( 30/20kg, 40/30kg, 45/35kg)

Tuesday

Strength: 6x6 Bench press

Conditioning: For time
Row 1500m
50 Double unders
40 Wall balls
50 double unders
40 Wall balls
Row 500m

Monday

Skill 1: Split jerk

Conditioning: With a running clock
0-5 minutes: Sprint 400m
5-10 minutes: Sprint 400m
at the 15 minutes mark complete a 6 minute AMRAP:
5 wall walks
5 power cleans
5 burpees over the bar
at the 25 minute mark sprint 400m

Record all the run times as well as WOD score

Extras:
6x4 Overhead squat
6x2 Snatch grip push press

Sunday

Conditioning:
17 minute AMRAP
10 Deadball slams
15 Burpee box jumps
20 Cal assault bike

Saturday

Strength: 4x8 Strict press

Conditioning:
5 rounds for time
5 Pull ups
10 Power cleans
25 Wall balls

M1: 25/35
Rx:40/50
M2: 70/80

Friday

Olympic lifting skills: 10 minute EMOM
1x Power clean
1x Jerk
1x High Hang clean
1x Jerk
1x Front squat

Conditioning: In pairs. 2 rounds of:
8 Pull ups (M2: Ring muscle ups)
40 Clean and jerks
40 Handstand push ups (M1: Push press)
40 Power snatch
40 Double unders
40 Overhead squats

Extras:
6x2 Back squat

Thursday

Strength: Pull up cycle
Group 1: 6x5 Banded (we should be aiming at a reduction of band width around now)
Group 2: 6x2 Add weight
Group 3: 4 sets of 80% of your max at the test day

Mobility:
Spend 15 minutes on mobility (Partner stretching, joint mobility etc)

Conditioning: 5 minute AMRAP (This needs to be done fast or its going to be a waste of time)
50 Double unders then AMRAP of
6 Thrusters
12 pull ups

M1: 15/20
Rx: 35/45
M2: 40/50

Extras: 4 rounds of
2 minutes of 20 Cal on assault bike in to max Handstand Push ups or DB shoulder press. Rest 2 minutes repeat.

Wednesday

Master league 17.3

M1:
3 Rounds for time of
15 Hand release push ups
15 Squat cleans 25/35*

Rx:
3 rounds for time
15 Wall walks
15 squat cleans 35/40*

M2:
3 rounds for time
15 Handstand push ups
15 Squat cleans 50/70

*these numbers are not the same as the actual masters league. If you are registered please check your weights to confirm what you are required to do.

Extras:
M1/Rx:
50x Sandbag burpee cleans
M2:
10x3 Heavy (65kgs) deadball throw overs

Tuesday

Strength: Pull up cycle
Group 1: 6x4 off a box with as slow as possible tempo.
Group 2&3: 6x Max efforts Rest 2 minutes MAX

Conditioning: With a running clock a 5 Minute AMRAP
1 Pull up
1 KB swing
2 Pull ups
2 KB swing
3 Pull ups
3 KB swings
4 Pull ups
4 KB swings
etc

At 5 minutes record your score rest till clock reaches 10 minutes and repeat

Extras:
4x6 Snatch Grip deadlifts

Monday

Olympic Lifting skill:
6 Minute EMOM
1x Power snatch
1x Hang power snatch
1x Overhead squat
All 3 every minute. If you are proficient at the squat snatch. Complete a squat hang snatch

Conditioning: For time (Time cap 20 minutes)
30 Pull ups
Run 400m
15 Hang squat clean
Run 800m
15 Squat clean
Run 400m
30 pull ups

M1: 25/35 No squat for the cleans
Rx: 45/60
M2: 70/80

Sunday

Part 1
Conditioning: "Linda"
10,9,8,7,6,5,4,3,2,1 reps of
1.5 times body weight Deadlift
Body weight Bench press
3/4 body weight clean

Part 2
Tempo runs
Run 400m at 70% of your max effort. Focus on stride length consistency, breathing frequency and being light on your feet.

Rest 3 minutes and repeat 4 times

Saturday

Saturday
Olympic Lifting:
5x3 Power snatch
5x3 Snatch push press + 1 Over head squat each set

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Conditioning: (30 minute cap)
Hero WOD “Maupin”
4 RFT
Run 800m
49 Push ups
49 Sit ups
49 Squats

Friday

Strength: Pull up cycle
Group 1: 4x6 Eccentric off box
Group 2: 6x4
Group 3: 4x11

Conditioning: In teams of 3
25 Minute AMRAP
50 Cal row
50 C&J
50 Cal row
50 C&J
50 cal row
50 C&J
Max C&J in any remaining time

Set weight at about 70% of your 1RM jerk

Thursday

Strength:
6x6 Back Squat

Conditioning: For time complete the following
20 KB Swings
20 KB Golbet Squats
20 KB snatch (10 each arm)
Rest 2 minutes
Repeat 3 times (4 rounds total)

Your score will be total time lapsed including all the rests except the last rest.

Extras:
Max reps of Double unders in 5 minutes

Wednesday

Masters League 17.2

FOR TIME:
60 double unders/80 single skips
20 wall ball
15 Deadlifts
90 double unders/130 single skips
20 wall balls
15 deadlift
120 double unders/180 single skips
20 wall balls
15 deadlift

M1: WB 3/6kg, Deadlift 40/60
Rx: WB 3/6kg, Deadlift 60/80
M2: WB 6/9kg, Deadlift 80/110

Please note: If competing in this online competition you must check your required weights as the weights programmed here ARE NOT in line with the actual tournament 

Extras:
Bench Press 6x6. (Use rack closest to the bathrooms if the gym is busy)

Tuesday

Olympic Lifting:
5x3 Clean and Jerk
3x5 Clean pulls

Conditioning: 14 minute EMOM (Every minute in the minute)
Even minutes: 8 Pull ups
Odd minutes: 12 Wall balls

M2:
Even: 10 Chest to bar
Odd: 15 Wall balls