Saturday 31st August

Weightlifting

OMEM for 16 mins

Even Minutes - 3 x Clean, 1 x Jerk

Odd Minutes - Max Double Unders/Double Under Practice

Met Con

8 min AMRAP

3 Handstand Press Ups

6 Toes To Bar

9 Burpees

Friday 30th August

Bench Press

4x5@40%, 1x5@50%, 1x5@60%

Met Con: 'The Gauntlet'

In a 30 minute window, complete

'Jackie'- 1km Row, 50 x Thrusters (20kg), 30 x Pull Ups

'Karabell' - 10 rounds, 3 x Power Snatch (60/40), 15 x Wallballs (8/5)

Then, for the remaining time, as many rounds as possible of

'Cindy' - 5 x Pull Ups, 10 x Press Ups, 15 x Air Squats

Score is rounds of Cindy.

Wednesday 28th August

Jerk

15 mins to establish a 1RM

Deadlift

4x5@40%, 1x5@50%, 1x5@60%

Metcon

For time

Run 400m

20 Front Rack Lunges (50/30)

Run 200m

10 Front Rack Lunges (50/30)

Run 200m

20 Front Rack Lunges (50/30)

Run 400m

50 Burpee penalty if you break any set of lunges. All runs to be done as 100m shuttles.

Post Time to comments.

Russ: 8.02

Tuesday 27th August

Clean and Jerk

15 mins to work to a 1 Rep Max

Strict Press

4x5@40%, 1x5@50%, 1x5@60%

Met Con: 'Elizabeth'

21-15-9

Clean (62.5/45)

Ring Dips

This is full cleans, not power cleans.

Wednesday 14th August

Jerk

6 minutes, every 30 seconds, 1 x Jerk @ 70%

Deadlift

1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60%, 1 x 3 @ 80%, 1 x 3 @ 85%, Max reps @ 90%

Met Con

'Evil Chief'

5 x 3 minute AMRAPs, rest 1 minute between each AMRAP

3 Cleans 60/40 (full)

6 Burpees

9 Air Squats

Tuesday 13th August

Clean

6 minutes, every 30 seconds, 1 x Clean @ 70%

Strict Press

1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60%, 1 x 3 @ 80%, 1 x 3 @ 85%, Max reps @ 90%

Met Con

For time, with a 6 minute time cap

30 Toes to Bar

30 Hand Release Burpees Onto Plate

30 Plate Ground To Overhead (20kg Plate)

30 Pistols

(On the Burpees, when on the floor, hands must come off the floor and touch any part of your head. You must then jump onto the 20kg plate).

Monday 12th August

I'm out Monday-Wednesday this week, so here are the WODs for Monday, Tuesday and Wednesday.

Snatch

6 minutes, 1 Snatch every 30 seconds @ 70%

Squat

Choose Front or Back

1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60%, 1 x 3 @ 80%, 1 x 3 @ 85%, Max reps @ 90%

Met Con

400m Run

20 Front Rack Lunges 50/35

400m Run

15 Front Rack Lunges 50/35

400m Run

10 Front Rack Lunges 50/35

400m Run

5 Front Rack Lunges 50/35

400m Run

Wednesday 7th August

Deadlift

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

1 x 5 @ 75%

1 x 5 @ 80%

Max reps @ 85%

Met Con

5 min AMRAP

3 x Back Squat 80kg

7 Ring Dips

Tuesday 6th August

Clean

5 x 3

Strict Press

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

1 x 5 @ 75%

1 x 5 @ 80%

Max reps @ 85%

Met Con

8 min AMRAP

3 x Snatch 55/35

6 x Pull Ups

9 x Box Jumps 30/24

Monday 5th August

Squat

Choose Front Squat or Back Squat

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

1 x 5 @ 75%

1 x 5 @ 80%

Max Reps @ 85%

Snatch

7 min OMEM

1 x Snatch, 1 x Power Snatch, 1 x OHS

Met Con

For time,

250 Double Unders

Every time you break, 6 x Thrusters @ 45kg