Blog

WED 24/05/17

CLASS

‘White’

Five rounds for time:
3 Rope climbs
10 Toes to bar
21 Plate OH Walk lunge, 20/15kg
Run 400 meters

Scaling options:
Rope climbs > Half Rope climbs > Ground to standing rope pulls
Toes to bar > Kipping Knees Above Hips > Strict Knees Above Hips
Plate OH Lunges > Lighter Weight > No Weight

Time Cap: 40 minutes

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

ACCESSORY
Clean from blocks or hang
4@ 60%
4@ 65%
4@ 70%
3@ 75%; 3 sets

Clean Pull
5@ 80%
5@ 85%; 4 sets

Front Squat @30X1
3@ 60%
3@ 65%
3@ 70%; 3 sets

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TUE 23/05/17

10 Diamond press-up
10 Ring row
Rest 60 sec
3 sets

3 Ring/bar pull-up; 10 sec lower
9 KB Press; inhale/exhale at top
Rest 60 sec
3 sets

For time:
30 cal Assault Bike
30 Burpee Box Jump
30 SB GTOH

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MON 22/05/17

A. In 12 minutes set a max lift in:
1 Power Clean
1 Front Squat
1 Jerk

B. In pairs, 3 rounds:
20 Power Cleans @55% of A
20 Front Squats
20 Jerks
100 DU

*round up or down to nearest 5kg e.g. 41kg round down to 40kg or 58kg round up to 60kg

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FRI 19/05/17

CLASS
3 Clean & 1 Jerk; 7 sets

For time:
55 Calorie Row
55 Thrusters, 45/30

ACCESSORY
Snatch
4@ 65%
4@ 70%
4@ 75%
3@ 80%
3@ 85%; 2 sets

Back Squat
4@ 78%
1@ 83%
4@ 78%
1@ 86%
4@ 78%
1@ 88%

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THU 18/05/17

CLASS
3 RNFT:
15 Deadlift
15 V-ups

3 rounds:
8 Strict HSPU
8 Strict Chest to Bar

then

3 rounds:
12 Kipping HSPU
12 Kipping Chest to Bar

Scale to appropriate progression so that the first 3 rounds are strength-based and the second three rounds are skill-based e.g. Heavy DB press/Pike press and Negative pull-up/Tap swing

ACCESSORY

EMOM 24
1 – 5 DB squat snatch, each arm
2 – 15/12 cal Row
3 – 30m Suitcase Carry

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WED 17/05/17

ENGINE
5 rounds
3 min:
Run 200m
30 box jump
AMRAP Wall ball
Rest 3 min

ACCESSORY
Hang Clean
4@ 60%
4@ 65%
4@ 70%; 3 sets

Clean Pull
5@ 70%
5@ 75%
5@ 80%; 3 sets

Front Squat
5@ 77%
1@ 83%
5@ 77%
1@ 85%
5@ 77%
1@ 87%

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TUE 16/05/17

CLASS
5 RNFT:
5 Bench Press
5 Wide-grip Strict Pull-up

For time:
10 DU
15 TTB
20 DU
15 TTB
30 DU
15 TTB
40 DU
15 TTB
50 DU
15 TTB

ACCESSORY
EMOM 10
1 Strict Muscle-up + 2 Kipping Muscle-up

Assault bike
2:30 – 50-55 RPM
0:30 – 75+ RPM
10 sets

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MON 15/05/17

CLASS
3 Power Clean
Build to heavy set
Must be touch & go

In pairs, complete 10 rounds:
9 Power Cleans, 60/40
15 Push-ups
21 Air Squats

P1 completes power cleans, P2 completes push-ups, P1 completes Air squats, P2 completes power cleans etc…

ACCESSORY
Hang Snatch
3@ 65%
3@ 70%
3@ 75%; 3 sets

Snatch Pull
5@ 70%
5@ 75%
5@ 80%; 3 sets

2 Overhead Squat with 5 sec pause in bottom + 2 Overhead Squat
5 sets

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FRI 11/05/17

CLASS
Power Snatch
3 @ 60%
3 @ 65%
3 @ 70%
3@ 75%; 3 sets

Front squat
8@ 45%
6@ 65%
4@ 75%
2@ 78%
1@ 90%; 10 sets

For time:
150 double-unders

ACCESSORY
Power Clean Complex
6 Sets:
High Hang – Hang – Full – Push Press
High Hang – Hang – Full – Push Jerk
High Hang – Hang – Full – Split Jerk
Rest as needed between sets

5 Clean pull @ 85-95%
3 sets

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THU 11/05/17

CLASS
15m plate bear crawl
12 Double DB Sumo RDL
3 sets

Handstand practice

6 Barbell hip bridge (5 sec top)
6 Strict HSPU
4 sets

In threes:
3 Legless rope climbs
30 Push-press, 60/40
60 Pistols
3 sets

ACCESSORY
EMOM 10
1 – 5 Strict ring dips
2 – 40 Double-unders

Rowing
20 min for metres
Find a consistent pace that can be sustained for the whole distance

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