1.8.15

Morning Session :

a. Warm up

2 rnds of

15 reps of band face pulls
15 reps of Muscle Clean
15 reps of Handstand Shrugs close to wall
30 sec of Static False grip

b. Skill - Muscle ups

Choose your level from the list strict version and execute 3 sets of 3-5 reps. In case you can do 5 reps proceed to the next level. Rest as needed between sets

Finish with one set of max effort kipping Muscle ups. Athletes that can't do muscle ups follow your personal program


c. Strength Olympic lifting

Full Clean and 2 split jerks @ 70%-75% 4 sets on the second minute


d. Metcon 277

Amrap 10 min

17 Hang power snatch (50% from best snatch )
34 Push ups hands release
50 du
13 Hang Power Snatch
29 Push ups hands release
50 du
9 Hang Power Snatch
25 Push ups hands release
50 du

hps/push ups/du


Rest 6-8 hours


Evening Session

Run or Row

Interval Tempo Run

Min 1-6 : Zone 2-3
Min 6- 8 : zone 3
Min 8- 10 : Zone 4 (anaerobic threshold)
Min 10 - 12 : Zone 2-3
Min 12 - 16 : Zone 4 (anaerobic threshold)
Min 16- 18 : Zone 2-3
Min 18-21 : Zone 4 (anaerobic threshold)
Min 21-23 : Zone 3
Min 23-25 : Zone 2

Finish with stretching

31.7.15

A. Warm up

3 rnds of

10 Weighted Hollow Rock (Hold a light bar 3-5kg overhead)
15 Ghd Weighted Hyperextensions 2 sec up/ 1 sec hold/ 2 sec down
10 Reps Empty bar or Pvc bar sot press

B. Olympic Lifts

Emom x 6

2 Position Snatch full or power (Floor/Mid Thigh) 70%

C. Strength

3 rnds of

1. Back Squat 75% x 3 reps
Rest 90 sec
2. Snatch Push Press 70% x 4-5 reps
Rest 90 sec


D. Skill

2-3 sets

Wrist Wall Handstand or Forearm supported Handstand ( 20 sec static hold) followed without Rest: Strict Hspu (or deficit) 3-5 reps (try to add one more rep this week, in case you can do 5 reps start using deficit HSPU)


D. Conditioning

Interval work : Work to Rest ratio 1:1

3 sets of

2 rnd of

1 legless rope climb or 2 with legs
10 pistols
15 Ring Dips

29.7.15

Early Morning Session (6 o clock due to heat)

1. Easy Run 20-25 min zone 2-3


Rest 6 hours or 8 hours

2. Strength

Front Squat
2 sets  @ 70% x 3 reps
2 sets @ 75% x 3 reps


3. Emom Work x 9

Min 1:  Snatch Deadlift @ 90% of Snatch x 3
Min 2:  wrist wall Handstand or  forearm supported handstand 45 sec 
Min 3 :  Standing Shoulder Extension with weighted bar 5 reps

4. Metcon 
1000mt Row
50 toes to bar
25 Hang power Clean @ 70%

28.7.15

A. Warm up 2 rnds of :

1. Static False grip on rings from floor palms close to chest 15 sec- 30 sec
2. With a light band Internal Rotation 15 reps both arms
3. Shoulder abduction (band apart at shoulder height) 15 reps
4. Muscle Snatch 6-8 reps reps with light weight or empty bar
5. Prone Floor Handstand Flexion with Weighted bar or pvc pipe 10 reps


B. Strength

Snatch Balance 4 sets x 3 reps @ 65%


C.Skill Alternate Emom work x 8 min :

Power Clean x 3/4 or 5 reps touch and go 60%-70%
Chest to bar or Butterfly pull ups 10-15 unbroken reps or 3-5 Heavy Pull ups even

C. Metcon

Amrap 7 min

12 Strict HSPU (for advanced athletes kipping with parallet deficit)
15 Dead Lift (50-60%)
12 Jump over box

Rest 5 min

Finisher

50mt farmer walk
10 Burpees or 10mt Handstand walk
50mt Farmer walk
20 Burpees or 20mt Handstand walk
50mt Farmer walk
30 Burpees or 30mt Handstand walk



Finish with One body building exercise of your choice (Choose a body part that needs hypertrophy) i.e. Bench Press/ Curls/ Heavy Sit ups/ Lunges heavy etc.... 4-5 sets 8-12 reps rest 90 sec between sets. Then stretch....

27.7.15

A. Session 1

1. Run or Row Tempo

3 sets of 5 min Running or Rowing at anaerobic threshold zone 4. Active rest at zone 2 for 2-3 min after each set


Rest 6 hours


B. Strength

1. Back Squat

70%- 3 reps
75%- 3 reps
75%- 3 reps

2. Skill

3 rnds

1. Split jerk from blocks mechanics (focus on puttig the neck under the bar and fast transition under the bar) 60-70% , 3 reps

Rest 90 sec

Wrist wall Handstand or Forearm supported Handstand paired with shoulder extension weighted bar 5 reps (slow tempo)

Rest 90 sec

3. Conditioning

At an aerobic pace (80%)

At the start 100du

Then:

15 Thrusters (45/30kg)
5 Ring Muscle ups (or 15 Chest to bar pull ups)
10 Thrusters
4 Muscle ups (10 C2bar pull ups)
5 Thrusters
3 Muscle ups (5 chest to bar pull ups)

Finish with 4 x 5mt Rope Climbs

25.7.15

Morning Session :

a. Warm up

2 rnds of

15 reps of band face pulls
15 reps of Muscle Clean
15 reps of Handstand Shrugs close to wall
30 sec of Static False grip

b. Skill - Muscle ups

Choose your level from the list strict version and execute 3 sets of 3-5 reps. In case you can do 5 reps proceed to the next level. Rest as needed between sets

Finish with one set of max effort kipping Muscle ups. Athletes that can't do muscle ups follow your personal program


c. Strength

Jerk from Blocks 3-4 sets x 2-3 reps @ 75-85%


d. Metcon

For Time

21 Power Clean (60/40kg) or 60% of your max
15 Ring Dips
9 Pistols
15 Power Clean
9 Ring Dips
21 Pistols
9 Power Clean
21 Ring Dips
15 Pistols

* On every minute 4 burpees over bar



Rest 6-8 hours


Evening Session

Run or Row

Min 1-6 : Zone 2
Min 6-10 : Zone 3
Min 10-11 : Zone 2
Min 11- 15 : Zone 3
Min 15-16 : Zone 2
Min 16-20 : Zone 3-4
Min 20-25: Zone 2

24.7.15

A. Warm up

3 rnds of

10 Weighted Hollow Rock (Hold a light bar 3-5kg overhead)
15 Ghd Weighted Hyperextensions 2 sec up/ 1 sec hold/ 2 sec down
10 Reps Empty bar or Pvc bar sot press

B. Olympic Lifts

Emom x 6

2 Position Snatch full or power (Floor/Mid Thigh) 75%-80%

C. Strength

3 or 4 rnds

1. Back Squat 85% x 3-4 reps

Rest 90 sec

2.Wrist Wall Handstand or Forearm supported Handstand ( 20 sec static hold) followed without Rest: Strict Hspu (or deficit) 3-5 reps (try to add one more rep this week, in case you can do 5 reps start using deficit HSPU)

Rest 90 sec


D. Conditioning

5 rnds of

25 kcal Row or (50 du / 20 Overhead weighted lunges)
Max unbroken Toes to bar

Work to Rest : 1/1 i.e. if you worked 2 min then rest 2 min and repeat

23.7.15

Recovery Wod

1. Light aerobic activity i.e. swim/run/row or cycle 15-20 min at zone 2
2. Light skill work Handstand walk 8-10 min
3. Stretch + foam roll
4. Contrast Shower Hot / cold (3:1 ratio min) x 3-4 reps
4. Recover eat and sleep well 

22.7.15

Early Morning Session (6 o clock due to heat)

1. Easy Run 20-30 min alternating every 3 min zone 2 and 3


Rest 6 hours or 8 hours

2. Strength

Front Squat
4 sets 80-85% 3-4 reps.
Rest as needed between sets

3. Emom Skill work x 12 min

Min 1:  3-5 touch go and Power Snatches + 1 OHS (start from 60% and climb)
Min 2:  wrist wall Handstand or  forearm supported handstand 45 sec 
Min 3 :  Standing Shoulder Extension with weighted bar 5 reps

4. Metcon

For Time

50 Wall balls
25 Dead Lifts (65-70%)
50 wall Balls

wods

21.7.15

A. Warm up 2 rnds of :

1. Static False grip on rings from floor palms close to chest 15 sec- 30 sec
2. With a light band Internal Rotation 15 reps both arms
3. Shoulder abduction (band apart at shoulder height) 15 reps
4. Muscle Snatch 6-8 reps reps with light weight or empty bar
5. Prone Floor Handstand Flexion with Weighted bar or pvc pipe 10 reps


B. Skill Alternate Emom work x 10 min :

Power Clean + Hang Power Clean x 2 reps (start from 65% and add) odd
Chest to bar or Butterfly pull ups 10-15 unbroken reps or 3-5 Heavy Pull ups even

C. Conditioning (18 min amrap 3sets x 6 min)

Work 4 min @threshold or pace tempo followed by  2 min of active rest, easy Row or single jump rope x 3 sets

Amrap at threshold pace

500mt Row
25 Swings
25 Jump Over Box
50 Du

Rest 6-8 min

Finish with One body building exercise of your choice (Choose a body part that needs hypertrophy) i.e. Bench Press/ Curls/ Heavy Sit ups/ Lunges heavy etc.... 4-5 sets 8-12 reps rest 90 sec between sets. Then stretch....

20.7.15

A. Early Morning Session

1. Run on grasss or Row for 25-30 min continuous zone 3

Rest 8 hours

Evening Session

B. Strength

1. Back Squat on the second minute

80% - 3 reps
85% - 3 reps
80%-  4-5 reps
85% - 4 reps

C. Skill

3 sets of wrist wall Handstand or Forearm supported Handstand paired with shoulder Extension with weighted bar 5 reps

D. Metcon

For Time

7 Full Snatch (60-70% * in case you don't feel very well power snatch)
21 HSPU
9 Burpees over bar
5 Full Snatch
15 HSPU
9 Burpees over bar
3 Full Snatch
9 HSPU
9 Burpees over bar 

18.7.15

Morning Session :

a. Warm up

2 or 3 rnds

12-15 reps of band face pulls
12-15 reps of Muscle Clean empty bar
12-15 reps of Handstand Shrugs
25 sec of static False grip on rings

b. Skill

Choose an appropriate level from the list (strict version Muscle up i.e. negative/From Box/ or on Rings) and execute 3 sets or 3-5 reps.Rest 2 min between sets

When you finish Try to do one set max effort Kipping Muscle ups. For Those athletes that still can't do muscle ups then practise for 3-5 min Hips to bar (Check youtube link)

C. Conditioning Emom work

On every 90 sec Power Clean jerk 3, 4 or 5 reps touch and go 

0-  60%

1.30- 65%

3.00- 70%

4.30- 75%

6.00- 75%

*In case you brake the reps reduce weight (-5kg or -10kg) and continue 

Rest 5 min

D. Metcon

For Time

3 rnds

15 Jump over Box

9 OHS (60/40kg)

3 Rope Climbs 5 mt 

Rest 6-8 Hours

Evening Session

Run or Row 

Min 1-6 :Zone 2

Min 6-9: Zone 3

Min 9-11: Zone 2

Min 11-14: Zone 3-4

Min 14-16 : Zone 2

Min 16-18: Zone 4

Cool Down for 5 min 

17.7.15

A. Warm up

3 rnds of

20 Hollowr Rocks
15 GHD weighted medium weight Hyperextension 2sec up/ 1 sec hold/ 2 sec down

B. Strength

2 Position Snatch (floor/mid thigh) 75-80% 3 sets
Snatch Push Press Behind Neck 78% 5 reps x 4 sets
Back Squat 75% x 5 reps, 80% x 3 reps, 75% x 5 reps, 80% x 4 reps

C. Skill

Emom x 6

Wall Handstand 15 sec followed without rest Strict Hspu (or deficit) 3-5 reps (try to add one more rep this week, in case you can do 5 reps start using deficit HSPU) -Odd minute

Pistols 6-10 reps (you can use weighted if you can)- Even Minutes

D. Conditioning

On the 2nd minute x 4 sets

7 Pull ups (or chest to bar) 14 Wall balls  21 du

Rest 3 min

Alternate Tabata x 4min

Swings (24/16kg)
Burpees

i.e. 20 sec swings amrap, 10 sec rest, 20 sec Burpees, 10 sec rest x 4

16.7.15

Recovery Wod

1. Light aerobic activity 10-15 min
2. Light skill work Handstand walk 8-10 min
3. Stretch + foam roll
4. Recover eat and sleep well 

15.7.15

Morning Session

1. Run on Grass for 35 min alternating every 5 min zones 2 to 3
    Finish with 3 sets of core work 15 reps of your choise  i.e. Hanging Leg Raises

Rest 6-8 hours


Evening Session

1.Strength

Front Squat on the 2 nd minute

75%- 5 reps
80% - 4 reps
80% - 4 reps
85% - 3 reps

2 position Clean (Floor and mid thigh)

3 sets x 75%

2. Skill

3 sets of wrist wall Handstand or  forearm supported handstand (if you have pass the test from monday) paired with a mobility exercise Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

3.Metcon

Ladder For Time

10/10,9/9......1/1

Shoulder to Overhead (50%)
Toes to bar

Rest until Heart rate drops below 120 bpm

Finisher

For time

3 rnds of 100mt farmer walk (24kg -16kg per arm)
10 Kipping Ring Dips

14.7.15

A. Warm up 3 rnds of :

1. Static False grip on rings from floor palms close to chest 15 sec- 30 sec
2. With a light band Internal Rotation 15 reps both arms
3. Shoulder abduction (band apart at shoulder height) 15 reps
4. Muscle Snatch 6-8 reps reps with light weight or empty bar
5. Prone Floor Handstand Flexion with Weighted bar or pvc pipe 10 reps

B. Skill

Practise 8 - 10 min butterfly pull ups or chest to bar pull ups

Then 3 sets of heavy pull ups x 3-4 reps (each set should be followed by 2-5 reps of bar muscle ups)
i.e. 1 set of heavy pull ups 3 reps, rest 30-45 sec 3-5 reps of bar muscle ups or jumping Bar muscle ups focusing on bringing the hips to bar and quick turnover of the elbows). Rest 2 min -3 min repeat

C. Emom x 6

Power Clean 3-5 reps (ascending weight start from 65%)

D. Conditioning (21 min amrap 3 x 7 min )

Work 5 min at threshold, active rest 2 min x 3 sets ( active rest light rowing or single jump ropes)

At threshold pace

400mt Row
21 Burpees over rower
21 Dead lift (50%)
400mt Row
15 burpees over rower
15 Dead Lift
400mt row
9 Burpees over rower
9 Dead lifts

13.7.15

A. Morning Session

1. Light jogging at zone 2 for 15 min
2. Dynamic Stretching for 5 min
3. Run on grass for 15 min @ zones 2-3

Rest 8 hours

Evening Session

B. Strength

1.Back Squat 75% x 5 reps, 2 sets x 80% x 5 reps, 83% x 3 reps
2. On every 90 sec x 4 sets Power Snatch + full Snatch @ 75%

C. Skill

Test.

3 sets of wrist wall Handstand for 60 sec (if you can hold 3 sets for 60 sec then next week you can proceed to the forearm supported handstand ) paired with Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

D. Metcon

For Time at threshold pace 80%

21 Thrusters (40/30kg)
50 du
15 Thrusters
40 du
9 thrusters
30 du

11.07.15

Morning Session:

a. Warm up

12 Reps of band face pulls
12 Reps of Muscle Clean empty bar
12 Reps of Handstand Shrugs
20 sec of static False grip on rings

b. Skill Muscle up

Choose an appropriate level from the list (strict version ) and execute 3 sets of 3-5 reps. Rest 2 min between sets

Then spend 8 min of Muscle up kipping technique or Muscle up kipping from box (for weaker athletes)

c. On the 2nd minute Clean and jerk

0 min- 70% x 3 reps
2 min- 75% x 2 reps
4 min- 80% x 1-2 reps
6 min - 85% x 1 rep
8 min - 85 % x 1-2 reps

Rest 3 min Then (drop weight to 50% or 40% of your 1rm)

For Time

20reps Power Clean and Jerk

d. For Time

40 Front Squats (40-50% of your max)
60 Swings (24/16kg)
80 Air Squat
100 du

Rest 1 min between exercises


Rest 6-8 hours



Evening Session :

Warm up 8-10 min light run + 5 min of dynamic stretching

Then 3 sets of

3 min at zone 2 followed by 3 min at zone 4

Cool down 600-800mt of light jogging on grass along with static stretching

10.7.15

A. Warm up :

3 rnds of

15-20 Hollow Rocks
20 Ghd Hyperextension with light weight

B. Strength

Back Squat 65% - 5 reps, 70%- 5 reps, 75% - 4 reps, 80% - 3 reps
3 Position Snatch (floor/midthigh/hang) 70-75% 3 sets
Snatch Push Press 75% 5 reps x 3 sets

C. Skill

2 sets of wall handstand paired with Strict HSPU (3-6 reps *try to add one more rep from previous week sets) and mobility standing shoulder extension with pvc bar 5- 6 reps.

 i.e. 1 set of wall Handstand 30 sec - 45 sec, Rest 60 sec. Strict HSPU 3 reps, Mobility with bar 5-6 reps. Rest 90 sec repeat.

When you finish all  sets do 1 set of Max Effort Unbroken kipping HSPU

D. Conditioning

For Time

21/15/9

Pull ups or C2bar pull ups
Ring Dips

Rest 5 min

Then For Time

21/15/9

Dead Lifts (50-55%)
Burpee Jump over (60/50cm)

Recovery wod

a. Row for 10 min at zone 2
b. Practise Handstand mechanics (check video from Wednesday) and handstand walk against wall
c. Static Stretching and foam rolling at weak areas
d. Cool down 10 min easy Row or Run

OR

Get some ideas from our facebook Group Page

wods

Morning Session

1. Warm up light jogging or row 6 -8 min + dynamic warm up

2. Run or Row 12-14 min @zones 2-3
   3 sets of core work 15 reps Leg raises and plank hold 45sec-1 min
    Run on Grass or row for 12-14 min @ zones 2

Rest 6-8 Hours

Evening Session

1. Strength

Front Squat : 65% x 6 reps, 70% x 5 reps, 75% x 5 reps, 80% x 3 reps
Snatch Dead lift 100% x 5 reps x 3 sets

2. Skill

3 sets of wrist wall Handstand paired with a mobility exercise Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

3. Metcon

Amrap 12 min

10 Toes to bar
20 du
12 Push Press (40-50%)
40 du
24 Lunge overhead plate steps (15-10kg)

wods

A. Warm up 3 rnds of :

1. Static False grip on rings from floor palms close to chest 15 sec- 30 sec
2. With a light band Internal Rotation 15 reps both arms
3. Shoulder abduction (band apart at shoulder height) 15 reps
4. Muscle Snatch 6-8 reps reps with light weight or empty bar
5. Prone Floor Handstand Flexion with Weighted bar or pvc pipe 10 reps


B. Alternate Emom x 8

Power Clean 65-70% 3 reps touch and go odd
Box Jumps 15-20 reps

C. Gymnastics skill : Pull ups

Practise you butterfly pull ups for 8 min.

Then 2-3 sets of heavy pull ups 3-5 reps rest 2-3 min between sets followed by one set 1 unbroken set of kipping or butterfly pull ups max reps

D. Metcon

For Time

Ladder the Following

OHS (40% of 1 RM) 10/9/8...../1reps
Swings (28-24kg/ 20-16kg) 10/9/8..../1 reps

Rest until heart rate drops below 120bpm

For Time

75 burpees
*at the start of every minute 10 Wall balls (9/6kg)

E. Cool down

wods

A. Morning Session

1. Light jogging 5-8 min + dynamic warm up
2. Run on Grass or soft surface for 12-14 min @ zones 2-3
3. 3 sets of core work 12 reps of Leg raises + plank hold 45 sec
4. Run on grass for 12-14 min @ zones 2-3


Rest 6-8 Hours

Evening Session

B. Strength

1. Back Squat 65% x 6 reps, 70% x 6 reps, 75% x 5-6 reps , 80% x 5 reps
2. Complex : Power Snatch + 2 full Squat Snatch 70% x 3 sets

C. Skill

3 sets of wrist wall Handstand paired with a mobility exercise Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

D. Metcon

At threshold pace 80%

Amrap 8 min

1 Rope Climb
2 Defict Hspu
30 Du

wods

Morning Session :

a. Warm up 3 rnds of :

10 Reps of band Face pulls
10 Reps of Muscle Clean empty bar + 5 reps of front Squat
10 Reps of Handstand Shrugs

b. Emom x 8

Power Clean and Jerk 3 reps touch and go 60-70%

c. Gymnastic skills

3 rnds :

1. Heavy Pull ups or choose a gymnastics pull movement 3-5 reps
Rest 60 sec
2. Pistols 10 reps (5 each leg) free or weighted
Rest 60 sec

d. Conditioning

Amrap 1 min per exercise 3 rnds

1. Dead lift 30-40%
2. Box Jumps or step ups
3. Ring Dips
4. Ring Rows
5. Rest


Rest 6-8 hours


Evening Session


Warm up light jogging 12 min + 5 min dynamic stretching

Then 3 sets of

3 min at zones 2-3 followed by 2 min at zone 4

Cool down walking and stretching for 6-7 min 

wods

A. Warm up :

3 rnds of

15 Hollow Rocks
15-20 Ghd Hyperextension with light weight

B. Strength

Back Squat 60% - 6 reps, 65%- 6 reps, 70% - 6 reps, 75% - 5 reps
3 Position Snatch (floor/midthigh/hang) 65-70% 3 sets
Snatch Push Press 70% 5 reps x 3 sets

C. Skill

3 sets of wall handstand paired with Strict HSPU (3-5 reps) and mobility standing shoulder extension with pvc bar 5- 6 reps.

 i.e. 1 set of wall Handstand 30 sec - 45 sec, Rest 60 sec. Strict HSPU 3 reps, Mobility with bar 5-6 reps. Rest 90 sec repeat.

D. Conditioning

5 sets

On every second minute

7 Pull ups
7 Thrusters 40/30kg
7 Burpees over Bar

*In case you can't keep up with the pace switch to every 3 minutes

wods

Recovery Day.

1. Row 15-20min at Zone 2 .

2. Handstand Walk practise (check video)

3. Stretcing (check pics)

4. Foam roll

wods

Morning Session :

1. Warm up light jogging 5-8 min + dynamic warm up

2. Run on Grass or soft surface for 10-12 min @ zones 2-3
    2 sets of core work 15 reps Leg raises and plank hold 45sec - 1 min
    Run on Grass or soft surface for 10-12 min @ zone 2


Rest 6-8 Hours

Evening Session :

1. Strength

Front Squat : 60%- 8 reps, 65%- 6 reps, 70%- 5 reps, 75%-5 reps
Snatch Dead Lift : 100% of snatch x 5 reps x 2 sets

2. Skill:

3- 4 sets of wrist wall Handstand paired with a mobility exercise Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

3.Metcon:

At threshold pace amrap 12 min
20 wall ball
20 swings
20  Push ups hands release