Weekly Programming: 15/09 – 20/09

Monday – Lower

Strength

3x5 Back Squats

Wod - For Time:

21 - 15 - 9 - 15 - 21 Hang Power Cleans
42 - 30 - 18 - 30 - 42 Barbell Reverse Lunges

Accessories - 2 Rounds

15 Single Leg Elevated Hip Raises

Tuesday – Upper

Strength

3x5 Bench Presses

Wod - AMRAP 12 minutes

3 Muscle-ups
6 HSPU’s
9 Toes-to-bar

Accessories - 2 Rounds

15 Rear Delt Flyes
15 Lateral Raises

Wednesday – Conditioning Team of 2

GIANT WOD - FOR TIME

I GO YOU GO

A: Max Burpees
B: Max D-Ball Squats
Switch every 45 seconds - 15 sec rest and switch
Continue switching until 90 Reps total of both exercises
Then:
1.2km Team Run
45 Synchro Barbell Thrusters

Thursday – Pull

Strength
Weighted Pull-ups 4x5

WOD – AMRAP 17 minutes - Team of 2
1) AMRAP 5 minutes
A: 15/10 Kcal Sprint on Row
B: Dead Hang
Rest 1:00
2) AMRAP 5 minutes
A and B: Max Synchro TTB
On Drop: 10 Synchro KB Swings
Rest 1:00
3) AMRAP 5 minutes
A: Max Snatch Grip Deadlifts (80/50kg)
B: Hollow Hold

Friday – Push

Strength
Heavy Thrusters 3x5

WOD – For Time:
3 Rounds of:
33 Push-ups
33 Goblet Squats
33 Hang Power Snatches

Saturday – Conditioning Team of 2

For Time
400m Team Run
100 Synchro Air Squats
400m Team Run
80 Synchro KB Swings
400m Team Run
60 Synchro Alternating DB Snatches
400m Team Run
40 Synchro Sit-ups
400m Team Run
20 Synchro Burpees