Oly - 5 min EMOM
4 x Snatch

5 min EMOM
4 x cleans

WOD - Lynne

5 rounds
ME body weight bench
ME body weight pull ups

rest as much as needed

Gymnastic - 10 min EMOM
5-10 DHSPU

Endurance -

Run or Row - 90 sec on 30 sec off

Last week of strength focus on gymnastics, I will be changing this section to met cons in the build up to qualifiers

Strength - Front Squat
12 x 2 @75%

Gymnastic - 10 min EMOM
5 - 10 pull ups

WODs - 8 min AMRAP
15 thrusters
30 Double unders

rest 8 mins

8 min AMRAP
15 thrusters
30 double unders

Strength - Deadlift
12 x 2

Gymnastic - Muscle up Progressions
30 from knee
30 Jumping
10 strict

WOD - for time
1000m Row
100 STOH
10 Muscle ups or 30 pull ups/30 dips

Extras - 3 min plank hold

After yesterdays squat WOD heres some power Drills, make sure you spend some working on mobility

Oly - Clean complex

Hang power Clean
Power clean
Split jerk

10 min EMOM

1 x complex

Endurance

Run or Row - Repeats (200m work rest 1:1, 100m work rest 1:1) till form or time drops off

Happy birthday GI Joe

Strength - Push Press
12 x 2 @ 75%

Gymnastic - 10 min EMOM
5 -10 pistols

WOD - For time

50 Back squats
40 V- ups
30 STOH
40 Front Squats
30 V-ups
20 STOH
30 Lunges
20 V - ups
10 STOH

Oly - 10 min EMOM
3 x Power clean
then
10 min EMOM
3 x snatch

WOD - 50 burpee box jumps
50 pull ups

Gymnastic - 10 min EMOM
5-10 DHSPU

Endurance -

Run or Row - 1200m work, rest 3 mins

Skills - KB OH squats
build to a heavy set of 5 as a warm up, found these to be very hard last week

Strength - Front Squats
12 x 2 @75%

Gymnastics - 10 min EMOM
5 - 10 Ring dips

WOD - 5 rounds
500m Run
15 OH squats

Enough Said 

We need more of this after WODs esp with comps coming up 

Oly - Snatch Complex

Power Snatch + 2 x OH squat

10 min EMOM

1 x complex

Gymnastic -

3 rounds

1 min - L- sit hold on pull up bar

Endurance

Run 100m rest 30 sec

Row 200m rest 30 sec

Strength - Push Press 

5 x 5 +2.5kg 

Gymnastic - 10 min EMOM 
5-10 S pull ups 

WOD -  5 rounds 
4 cleans 
6 STOH 
800m run 

GWOD - Optional 

skills - shoulder stability 
grip strength 

WOD - GHD sit up 
Plank hold 
OH walk 
needle snaps 

Time to start pushing the HAM button 

Oly - 5 min EMOM 
1 x Power clean 

5 min EMOM
1 x snatch 

NB - Pick a new weight 

WOD -  
20 min AMRAP
5 Deadlift 
10 Push ups 
15 Box jumps 

Extras - 10 min EMOM 
3-5 Muscle ups 
or
5-15 ring dips 

Endurance 

Run or Row - 4 min on, 3 min off 

That moment you look at your hands to check they are ok, hand maintenance is so important gang 

Strength - Front squat 
5 x 5 + 2.5 kg 

Gymnastic - 10 min EMOM 
5-10 pistols 

WOD  
8 min ladder 
3 thrusters 
3 ctb 

- increase by 3 each round 

HAM Friday is Def here today

WOD - EVA
5 Rounds
800m Run
30 KB swings
30 Pull ups

NB - this will be scaled for pups and cats

Extras - 3 min Plank Hold

Strength - Deadlift
5 x 5 - +2.5kg

OLY - Snatch complex

High hang, hang and full snatch
build to a heavy single

10 min EMOM
1 x snatch complex

Endurance

Row or Run - Tabata - 20 sec work, 10 sec rest

Remember when thinking about the extras we are focusing on improving movement mechanics to increase intensity when doing WODs, if you can move your strict movements for reps 10 plus when adding a kip you'll move faster and for longer. this elite program is focused around building strength on strict movements to aid wods at high intensity.

also take a look at your nutrition to see if your getting the fuel needed to maintain intensity I have just changed mine by increasing my carb intake which has allowed me to last longer in wods and not burn out


Strength - Push Press
5 x 5 +2.5kg

NB - we should be near to around 10kg increase from week 1

Gymnastic - 10 min EMOM
10-15 rebound box jumps

NB - focus on speed beat the clock

WOD - 15 min Ladder

3 Front Squats
3 TTB

increase by 3 each round

Oly - 10 min EMOM

1 x Snatch

10 min EMOM

1 x Power Snatch

WOD - 3 rounds
500m Run
21 Power Snatch
12 HSPU

Gymnastics -
3 x 5 weighted pull ups @75%

Endurance - Row - Tabata - 8 x 20 sec work, 10 sec rest

NB - hit this hard and all out

Happy birthday to my partner in crime and the woman of my dreams .........LOUFIT

Strength - Front Squats
5 x 5 +2.5kg

Gymnastics - 10 min EMOM
5-10 dips


WOD - Happy Birthday LouFit

30 min AMRAP

8 Push ups
9 Sit ups
84 Double unders

 

Strength - Deadlift 
5x5 +2.5kg 

Gymnastic - 10 min EMOM 
5-10 dips add weight if needed 

For time 
100 wall balls 
100 pull ups 
100 db snatches 
100 pistols 

25 min time cap 

NB - please start to work on structure in these wods ready for comp season 

let get after this position and speed on drop

- Mobility - spend a good 20 mins getting loose 

we are now programming for comps so intensity must be high when hitting are met cons and thursdays more form and positioning focus on lifting 

- Oly 
Clean complex 
High hang, hang, full clean 
Work to a heavy single 

then 10 min EMOM 

1 x complex @75-85% form focused

Endurance - 

Run or Row - 3 x (90s, 60s, 30s) rest 30 sec after each interval 

Strength - push press 
5x5  +2.5kg 

Gymnastic - 3 rounds 

Muscle up progressions 

10 x knee muscle ups 

10 x heel muscle ups 

10 x jumping muscle ups 

rest 1 min after each round 

NB - focus on tight hands to body 

 - wod 
Mash up weds
30 min rolling clock 
10 min AMRAP
5 pull ups
10 push ups 
15 squats 
Rest 5 mins 
21-15-9 
Sdhp 50/42.5
Burpees 
Rest 5 mins 
30 snatches 
Max effort muscle ups 

Oly - 10 min EMOM 

1 x Power clean 

then 

10 min EMOM 

1 x snatch 

Pick a new working weight about 75-80%

- Wod 
21 dhspu 
500m run 
18 dhspu 
500m run 
15 dhspu 
500m run 
12 dhspu
500m run 
9 dhspu 
500m run 
6 dhspu 
500m run 
3 dhspu 
500m run 

 Gymnastic -  10 min EMOM

5-10 TTB 

Strength - front squats
5 x 5 +2.5 kg

Gymnastic - 10 min EMOM
5-10 pull ups

WOD - 5 rounds
50 double unders
15 OH squat

midline - 3 min plank