Saturday 24th May

Warm up

Mobilise as necessary

Glute activation drills

2 rounds

30 seconds of air squats

30 seconds held in the bottom of the squat

Strength

Front squat 10 sets of 2 at 85%

Deadlift 6 sets of 1 at 65%

Olympic weightlifting

10 minute EMOM

1 snatch

Metcon

3 rounds for time

21 box jumps

15 burpees

9 hang power snatch 50/30

Thursday 22nd May

Conditioning

5 rounds

Run 400m

Max reps unbroken strict pull ups

Rest 2 minutes

Note your time for each 400m and your number of pull ups for each round

Wednesday 21st May

"Chelsea"

EMOM 30 mins

5 pull ups

10 press ups

15 air squats

If you fail to complete the work inside 1 minute, rest 1 minute, then continue

Tuesday 20th May

Warm up

Mobilise as necessary

250m row

Then two rounds of 

10 inch worm

30 second nose-to-wall handstand hold

Strength

9x3 strict press at 65%

Metcon

Nancy

5 rounds for time

400m run

15 overhead squat 42.5/30

Monday 19th May

Warm up

Mobilise as necessary

Glute activation drills

Two rounds NOT for time

400m run

10 good mornings with a pipe/ash pole

10 inch worm

Strength

Work to a 1RM deadlift

Metcon

For time

21-15-9

Hang power cleans 60/40

Over bar burpees

400m run

Saturday 17th May

Warm up

Mobilise as necessary

Run 400m

3 rounds NOT for time

5 press ups

5 pull ups

5 burpees

Strength

1RM bench press

5x5 weighted pull up

Conditioning

3 RFT

400m run

20 dumbbell snatch 30kg (10 each arm)

12 toes to bar

Friday 16th May

Warm up

mobilise as necessary

glute activation drills

Three rounds NOT for time

10 pistols/air squats

10 burpees

10 box jumps

Strength

Front squat for 12 sets of 2 reps at 80% concentrating on speed and perfect technique

Olympic Weightlifting

10 minute EMOM

1 x clean and jerk

Metcon

"Diane"

For time

21-15-9

Deadlifts 102.5/70

Handstand press ups

Thursday 15th May

Regionals Event 6

Let's test ourselves against the best...

For time, with a 21 minute time cap...

50 calorie row

50 box jump overs 24/18

50 deadlifts 85/55

50 wallballs 8/6

50 ring dips

50 wallballs 8/6

50 deadlifts 85/55

50 box jump overs 24/28

50 calorie row

Wednesday 14th May

WOD 1

20 minute AMRAP

200m run

4 push press 50/35

8 over-bar-burpees

4 push press 50/35

3 muscle ups

50 double unders

WOD 2

5 rounds for time

10 power snatch 40/30

1 rope climb 15 feet

WOD 3

"Nasty Girls"

3 rounds for time

50 air squats

7 muscle ups

10 hang power cleans 62.5/42.5

Tuesday 13th May

Warm up

mobilise as necessary

emom 10 minutes

odd minutes 9 burpees

even minutes 5 air squats 5 inch worm

Strength

1) Strict press 9 sets of 3 reps

2) 1 set of max rep ring muscle ups

3a) Weighted pull up 3 sets of 5 reps

3b) Weighted ring dip 3 sets of 5 reps

Metcon

"Cindy"

20 minute AMRAP

5 pull ups

10 press ups

15 air squats

Finisher

100 hollow rocks

Monday 12th May

Warm up

mobilise as necessary

glute activation drills

three rounds not for time

10 inch worm

10 air squats

5 box jumps 30/24

30 second nose-to-wall handstand hold

Strength

Establish a 1RM front squat with NO BELT

Establish a max height seated box jump

Olympic Weightlifting

Establish a 1RM hang snatch

Metcon

"Jackie"

For time

Row 1km

50 Thrusters 20kg

30 Pull Ups

Sunday 11th May

Catch Up Day

As yesterday was a rest day, use today to catch up on anything you might have missed. If you haven't missed anything, enjoy a another rest day!

Friday 9th May

Warm up

Mobilise as necessary
Run 400m
3 rounds NOT for time
Nose to wall handstand hold 30 seconds
5 strict ring dips
10 burpees

Olympic Weightlifting

Establish a 1RM Jerk

Strength

1) Work to a 1RM floor press
2a) Weighted pull up 3 sets of 5 reps
2b) Strict handstand press ups 3 sets of max reps

Met con

20 minute AMRAP
500m Row
50 wall balls
Every time you break the wallballs, add 100 metres to your next row

Wednesday 7th May

Warm up

Mobilise as necessary
row 250m for time

Met con

10 min AMRAP
Ascending ladder 3-6-9 etc
Thrusters 40/30
Burpees

then

For time
30 front rack box step ups 40/30
30 burpee box jump overs
400m run
30 burpee box jump overs
30 front rack box step ups

then

two attempts at max distance handstand walk

Thursday 8th May

Warm up

Mobilise as necessary
Glute activation drills
2 rounds
30 seconds of air squats
30 seconds holding a squat at parallel

Strength

Front squat for 12 sets of 2 reps at 75%. Concentrate on speed and perfect technique.
Deadlift for 6 sets of 1 rep at 65%

Olympic Weightlifting

EMOM for 10 mins
1 x clean
1 x hang clean
1 x jerk

Met con

Run 8 x 400m, work:rest 1:1

Finisher

2 x max l-sit hold

Tuesday 6th May

Warm up

Mobilise as necessary

Row 500m at 70%

Strength

Bench press 9 sets of 3 at 65% (three sets wide grip, three close, three normal)

Metcon

26 minute AMRAP

6 bar muscle ups

5 ground to overhead 100/65

19 toes to bar

88 double unders

Scaling options: 

Bar muscle ups - chest to bar pull ups

Ground to overhead - reduce weight

Toes to bar - hanging knee raise

Double unders - 3x the number in singles

Monday 5th May

Warm up

Mobilise as necessary. Concentrate on the front rack position

Glute activation drills

EMOM 6 mins

5 air squats

3 inch worm

1 burpee

Strength

Work to a 1RM front squat

Olympic weightlifting

EMOM 10 mins

2 clean and jerks

Metcon 

12 minute AMRAP

Bear complex 70/45

Every time you break, run 400m

Sunday 4th May

Rest day

Rest up and look forward to tomorrow!

Saturday 3rd April

Choose...

"The Crippler"

For time

30 back squats (bodyweight)

Run 1600m

Or

"The San Francisco Crippler"

For time

30 back squats (bodyweight)

Row 1km

Friday 2nd May

Warm up

Mobilise as necessary

Row 500m at 60%

EMOM 6 mins

7 burpees

Strength

Establish a 1RM strict press

4 sets of 5 weighted pull up

Olympic Weightlifting

10 minute EMOM

2 x push press 2 x jerk

Metcon

EMOM 10 minutes

Odds 20 Wallballs 8/6

Evens 20 Kettlebell swings 24/16

Thursday 1st May

Warm up

Mobilise as necessary

Glute activation drills

EMOM 10 mins

Odds 10 air squats

Evens 6 burpees

Olympic weightlifting

Establish a 1RM hang clean

Strength

Back squat 10 sets of 2 at 85% concentrating on speed and technique

Deadlift 6 singles at 65%

Metcon

20 minute AMRAP

2 rounds of

5 strict l-pull ups

10 press ups

15 air squats

Then 400m run