MONDAY 7th Oct: Performance – 15 mins to find 10RM Front Squat – 65-70% 1RM Max 2 attempts
WOD: 20 Front Squat (60/40) 30 T2B 40 Alternating DB Reverse OH Lunge (22.5/15) 15 Front Squat (70/47.5) 20 T2B 30 Alt lunge 10 Front Squat (80/55) 10 T2B 20 Alt Lunge 10 Front Squats (80/55) for time (16 min cap)
Fitness: E4M x 3 10 Front Squats (build to wod weight)
WOD: 20 Front Squat (45/30) 40 Situps 40 OH PLate Lunge (20/15) 15 Front Squat (50/35) 30 Situps 40 OH PLate Lunge 10 Front Squats (60/40) 20 Situps 40 OH Plate Lunge 10 Front Squats (60/40) for time (16 min cap)
TUESDAY 8th Oct: Performance – 20 min AMRAP 400m Row* 15 Burpees 10 Strict Pullups *Row increases 50m/rd FINISHER – 3 rds NFT 15 rower Knee tucks 1:00 Superman hold
Fitness – 20 min AMRAP 5/4 cal bike* 20 (Plate)Burpee Pullups *Bike increases 3/2 cal/rd FINISHER – 3 rds NFT 15 rower Knee tucks 1:00 Superman holds
WEDNESDAY 9th Oct: BOTH – BASELINE TEST A: 15 mins strength/wod prep warm up to mod-heavy weight THEN 5 x 3 TnG Power Clean at that weight (above wod weight by 10/5kg)
WOD: ELIZA-PLUS 27-21-15-9 Power Cleans (60/40) Ring Dips or Hand Release Push Ups 15 min cap
THURSDAY 10th Oct: Performance – 12 min EMOM min 1: 10 DU + 5 Dbl DB Snatch (15/10) AMRAP min 2: Row 3 rds same/ 3 rds +1 cal (last weeks row/burpee wod) REST 3 mins B) 12 min EMOM min 1: 5 DB Hang Squat Clean+ 5 push press AMRAP (15/10) min 2: Burpees 3 rds same/ 3 rds + 1 rep (last weeks row/burpee wod)
Fitness – 12 min EMOM min 1: 20 singles + 5 MB Clean AMRAP min 2: Burpees 3 rds same/3 rds + 1 rep REST 3 mins B) 12 min EMOM min 1: Row 3 rds same/3 rds +1cal min 2: 5 mb clean + 5 wallball AMRAP
FRIDAY 11th Oct: Performance – Power Snatch+ Squat Snatch 15 mins to find heavy complex
WOD: Run 400m 12 Squat Snatch (50/35) 12 Chest to Bar Pullups 4 rounds for time (20 min time cap)
Fitness: Hang Power Snatch+ Power Snatch + OHS E90s for 6 sets
WOD:Power Snatch Overhead Squat Pullups 3..6..9 Run 200m between rds 18 min AMRAP