De-load week and we tight and deep in the hole, with a massive focus on control in the bottom of the overhead squat. Today is all about the snatch and the squat snatch. As the loads increase the margin for error decreases so accuracy to all important. A goal is to achieve no missed lifts so set up time and power delivery must be on point.

STRENGTH

Overhead Squat

5 @ 40%

5 @ 50%

5 @ 60%

Accessory :

3 x 5/5 SA DB Z-Press

3 x 10 BB Good mornings (40-50% of 1 RM OHS)

WOD

” Diddly Squat “

21 Squat Snatch (42.5/30)

15 Squat Snatch (50/35)

9 Squat Snatch (60/40)

CAP 10 minutes

Heavy Bench Presses then a sinister spin on the classic benchmark ‘Helen’.

STRENGTH

Bench Press
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1* rep @ 95%
*AMRAP
Accessory :
3 x 8 ea SA KB Row
3 x 15 Banded OH Tricep Extension

WOD

” Heavy Hill Helen ”

3 Rounds

Run 400 m

21 KBS (32/24)

12 C2B Pull Up

CAP 18

Week 2 of our gymnastics capacity building. Then a long interval piece with equal parts work and rest. Only with progressively heavier barbells and challenging burpee combinations. Lets Get This!

GYMNASTICS

5 Rounds
Max Unbroken Strict Pull Up
1:00 Rest
Max Unbroken HSPU
1:00 REST

WOD

” Quittin’ Time ”

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
12 Deadlifts (100/70)
12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
8 Deadlifts (120/80)
8 Burpee Box Jumps (60/50 cm)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
4 Deadlifts (140/90)
4 Burpee Box Jump Overs (60/50 cm)

Week 3 of our OHS cycle and we get after that heavy single again. The conditioning piece is a pulsating AMRAP that requires a good strategy going in. Combinations of tight fast singles, and smaller sets with short rest periods will help avoiding the red line. Check your scores from early in the year and measure your progress..And don’t forget to pencil in our annual In-House mixed pairs comp scheduled for Saturday September 4th!

STRENGTH

Overhead Squat

5 reps @ 75%
3 reps @ 85%
1* rep @ 95%
*AMRAP
Accessory :
3 x 5 ea Seated Z-Press (build)
3 x 10 BB Good mornings (across)

WOD

” Top Shelf ”

AMRAP 15:
21 Wallballs
12 Power Snatches (42.5/30)
15 Toes to Bar
12 Overhead Squats (42.5/30)

Yay it’s Friday and today we hit the Epic Hero wod ‘Holleyman’. Heavy Cleans, Handstand Push Ups and Wall Balls will feature, this time with smaller sets and lots of transitions. Our strength will focus on efficient barbell cycling and tight positioning. DON’T FORGET TIGHT NIGHT AT 530PM. Wear your tights and stay for a mid winter ale or wine. BYO!

STRENGTH

Clean for reps
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5* reps @ 85%
*AMRAP the final set.
Cleans are touch and go.
BB must not rest on the ground between reps.

WOD

” Holleyman ”

30 rounds of:
5 Wall Ball shots
3 Handstand push-ups
1 Power clean (75% of 1 RM Clean)

CAP 30:00

Week One of the OHS cycle. Then we hit Hero benchmark Randy. Although light the wod rewards efficiency as the reps build making the barbell seem heavier.

STRENGTH 

Overhead Squat

5 @ 65%

5 @ 75%

AMRAP @ 85%

WOD

” Randy ”

75 Power Snatch (35/25)

CAP 10:00

Amazing numbers on the board yesterday in clean testing. But for all the weightlifting we gotta suffer some bike time. Get On It!

PARTNER WOD

” Absolute Value ”

3 Rounds:
Partner 1: 1 Minute Bike Calories
Partner 2: 1 Minute Bike Calories
Partner 1: 2 Minute Bike Calories
Partner 2: 2 Minute Bike Calories
Partner 1: 3 Minute Bike Calories
Partner 2: 3 Minute Bike Calories

During 1 Minute Break: 9 Kettlebell Swings (24/16)
During 2 Minute Break: 15 Kettlebell Swings (24/16)
During 3 Minute Break: 21 Kettlebell Swings(24/16)

Fri Yay and we go big. After seeking the heaviest clean we can muster we get stuck into a feed of clean and jerks. Lots of ’em. Wear something bright and bring some cheer for after to enjoy during these freezing dark days and nights.

STRENGTH

In  14:00

Build to a 1 RM Clean

WOD

” Double Grace ”

60 Clean and Jerk (60/40)

CAP 12:00

Metabolic conditioning workout last tested in January. Check your times on SugarWOD and get after it!

WOD 

For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row

CAP 25:00