100m Run
10 x KB PP 20/12kg x 2
100m Run
10 x T2B
100m Run
REST 60 Seconds
16 minute cap finished or not
RX PLUS : 24/16kg x 2
PP: Reduce Load
T2B : 5 per round / high low / knee 2 chest / Ab mat
1 x PC Cluster ( 4 reps )
1 Rep
REST 10
1 Rep
REST 10
1 Rep
REST 10
1 Rep
Loads / Percentages:
Set 1 : 50 % 1RM
Set 2 : 60 % 1RM
Set 3 : 70 % 1RM
Set 4/5/6 : 75-80 % 1RM
No missed reps – this format allows for technical development , if its messy peg it back
35 x Dubz
3 x DL @ 82.5/55kg
35 x Dubz
6 x DL @ 82.5/55kg
35 x Dubz
9 x DL @ 82.5/55kg
35 x Dubz
12 x DL …..
SCORE EQUALS TOTAL DEADLIFTS
RX PLUS : 100/65kg
OPTIONS:
DL : 70/45kg, 60/35kg or less
Dubz : 20 reps or 60 singles
SCORING:
3=3
6=9
9=18
12=30
15=45
18=63
21=84
24=108
The work periods are short and intense with rest periods much longer then you are used to so dont hold back when its your time to shine.
Yup, its gonna sting , but, your body will thank you for it as the week progresses.
Get around the tune up..
Row : 500/400m
Run : 400m
Bike : 25/18 x cal
Burpee Box Jump : 10 Reps @ 24/20"
HOW WE DO?
Player 1 rows, Player 2 Rows, Player 3 Rows –
Player 1 Runs, Player 2 Runs, Player 3 Runs –
Player 1 Bikes, Player 2 Bikes, Player 3 Bikes –
Player 1 BBJ, Player 2 BBJ, Player 3 BBJ –
1 Round is complete, head back to the rower for round 2….
OPTIONS :
Row : 400/300
Run : 300
Bike : 20/ 13 cal – Sub 90 seconds
BBJ : Step ups
*If your efforts are becoming slow and labored there is no harm in pegging back the distances – keep it sprint like and flowing between players 🙂
*If you end up in a PAIR , add in an imaginary players rest – you will need it !
Round for round for aiming for 6 sets ( 3 each )
250/200m row
10 x burpees
10 x swings
10 x burpees
10 x swings
250/200m row
* if sore from Murph sub burpee for box jump over
45 minute cap finished or not
Build to a challenging load for the 3 position P/snatch
Only move up in weight if hitting clean / crisp / successful reps
No more then 6-7 sets required
16 x Ab mat Sit ups
14 x Box Jumps 24/20"
12 x KB or DB Deadlifts 20/12kg
10 x KB or DB Reverse lunges
8 x KB or DB Push Press
RX PLUS : 24/16kg – May need to use dumbells
A). Dirty Snatches
In Pairs:
0-7 mins
WOD 1:
7min AMRAP of:
Power Snatch
RXD
60/40kg
INT
50/30kg
BEG
40/25kg (or less)
Rest 7-10 mins (3 mins)
From 10-25 mins
B). Death by Couplet
WOD 2:
Within a 3 minute window, each complete the following:
8 Burpee Box Jump Overs
8 Dbl Kb Deadlifts.
If each athlete completes the round within the three minutes, they’ll rest the remainder, and then earn another 3-minute round. The athletes continue, until they are no longer able to complete the allotted work within the 3:00 window.
If pairs finish 5 Rounds they complete workout.
RXD
BBJO – 24", 20"
KB – 2x 32/24 kg
INT
24", 20" – Burpee step-up & over allowed
KB – 2x 24/16
BEG
24", 20" – Burpee step-up & over allowed
KB – 2x 20/12kg
Rest 25-30 mins
C). "Can’t feel my legs"
WOD 4 –
From 30mins
2 Rounds for time of:
40 Cal Row
40 V-ups
40 Dbl KB Overhead Lunge
RXD
2×20/16 kg
INT
2x 16/12kg
BEG
2×12/8kg
V-tucks
FR KB Lunges allowed
1 x Power Clean
1 x Hang Squat Clean
1 x Power Clean
1 x Hang Squat Clean
2 x Split Jerk
No more then 6-7 sets required for this volume piece
4 x Back Squats @ 75-80 %
Set 1 : 4 @ 60 %
Set 2 : 4 @ 70 %
Set 3-6 4 @ 75-80%
TEMPO:
2-X-1-1
*After each set : 20-30m Single arm KB overhead carry P/side ( Pull up prep )
8 x 500m / 60 Seconds rest
Row or Ski
Aim for consistent splits not to blow out after 1 and be tortured for the remaining 7efforts
ie:
8 x 500m row @ 1.50/500m
Every 90 Secods x 6 sets
Choose 1 skill and drill it
# Bar Muscle Ups / Jumping
# Kipping Chest Bar pull ups
# Kipping Pull ups
# 5 x Kip swings + 5 x Ring Rows
In this piece , missed / average reps are wasted reps. Accumulate healthy volume to get better – repeatable sets is the goal
*Murph on sat so watch the hands
Minute 1 : 30 Second Assault Bike
Minute 2 : 30 Second DB Hold 55/35kg
Minute 3 : 200m
Minute 4 : 30 Second KB Rack hold 20/12kg x 2
Minute 5 : Rest
Record total Ass bike calories
RX PLUS : 65/45kg , 24/16kg
Extended recovery session
Foam Roll / Lacross ball / Bands / Breathing
THE CHAMBER JOURNAL
Rotating EMOM 15
Minute 1 : Rope Climb
legless / 2 reps / 15ft / Foot clamps
Minute 2 : Kipping HSPU
*Pick a rep range and stick to it
1 x Ab mat / negatives / Wall walk ( dont underestimate the benefit of these )
Minute 3 : 20-30 Second Hollow / Tuck Hold
KEEP EFFORTS ON EACH STATION TO SUB 30 SECONDS