26-05-17

A. EMOM x 6
1 Hang Power Snatch
1 Power Snatch
3 Tall Jumps

straight into

EMOM x 6
1 Hang Power Clean
1 Power Clean
3 Box Jumps @ 30″/24″

B. “Jeremy” (10 minute cap)
21-15-9 For Time
Overhead Squats @ 43kg/30kg
Burpees

24-05-17

A. Pallof Hold with Band 20 seconds into 10 wood chops @ 5050 x 3, rest 30 seconds per side

B. Masters Online League 17.3
For Time
3 Rounds

RX
18 Hand Stand Push Ups
15 Hang Squat Clean @ 70kg/50kg

SCALED 1
12 Wall Walks
15 Hang Squat Clean (60kg/40kg)

SCALED 2
30 Hand Release Push Ups
15 Hang Squat Clean (50kg/40kg or 40kg/30kg)

22-05-17

STRENGTH PROGRAM (Chippo & Milp)

A. Bicep opener – 5 reps of each x 3, rest 90 seconds

B1. Normal Grip Bench Press 10, 10, 8, 8, 6, 6, 4, 4, 2, 2
B2. Deadlift 10, 10, 8, 8, 6, 6, 4, 4, 2, 2
90 seconds – 2 minutes rest in between sets

WOD PROGRAM (Chippo)

A. “Cindy” 20 minute cap
5 Pull Ups
10 Push Ups
15 Squats

B. 4 Rounds
15 cal row
15 Peep holes

18/05/17

THURSDAY
Challenge Week Day 4
(Optional Double Session Day)

A. Challenge WOD Day 4
10 minute AMRAP

10 cal Bike
10 Hand Release Push Ups
15 Clean + Jerks @ 50/35kg
30 Russian Twists
(1 round = 65 points)

3 minute cap
AMRAP Bear Crawl for laps
(up and back = 10 points)

17/05/17

WEDNESDAY
Challenge Week Day 3

A. Strength Work
Deadlifts; 5 reps x 5 sets

B. Challenge WOD Day 3
5 Rounds for Reps (30 sec work / 30 sec transition)

Thrusters @ 30kg/20kg
Pull Ups/Ring Rows
Burpees

* Note: 2 Ring Rows = 1 point

Optional Bonus
(Can only be done once per person)
100 cal on Bike = 100 points

16/05/17

TUESDAY
Challenge Week Day 2 (Optional Double Session Day)

A. Strength Work
Strict Ring Dips; 4 reps x 4 sets (weighted if possible)
or Box Dip Progressions

B. Challenge WOD Day 2
12 minute cap

2000m Row
AMRAP Burpee Box Jumps for the remaining time

15/05/17

MONDAY
Challenge Week Day 1

A. Strength Work
Front Squats; 8 reps x 3 sets

B. Challenge WOD Day 1
15 minute AMRAP

60 Double Unders/80 Skips
20 Wall Balls
15 Deadlifts @ 90kg/60kg
90 Double Unders/130 Skips
20 Wall Balls
15 Deadlifts @ 90kg/60kg
120 Double Unders/180 Skips
20 Wall Balls
15 Deadlifts @ 90kg/60kg