Friday 12th May
A.) Catch Up Session
B.) 16 Minute EMOM: ALT
1.) 0:45 Max Double Unders or Practice
2.) 3-5 Dumbell Devil Press (2x22.5/15kg)
3.) 10-15 Dual KB Deadlifts (2x32/24kg)
4.) Rest
Thursday 11th May
' Jacked Street Cycle WK5'
4 Sets
A1) Close Grip Bench Press - Cluster set
7-7-7-7
A2) Banded Pull Aparts
Max-Max-Max-Max
- Cluster set 3 reps, rest 30 seconds, 2 reps, rest 30 seconds, then two more reps to finish the set
- Rest 2-3 minutes between sets
B.) 'More Muscle for your Muscle'
' Drop Set'
Seated Db Rear Delt Flys
15-12-Max
- Rest 30 seconds between sets
- Start heavy, then ligther, then lighter again.
C.) POWER OUTPUT 3.0
3 Minute AMRAP:
Max Wall Balls (9/6kg)
- Rest 1 Minute-
2 Minute AMRAP:
Max Plate Burpees
- Rest 0:30 Seconds-
1 Minute AMRAP:
Max Assault Bike - Cals
Wednesday 10th May
LONG WOD
' Chelsea Gets Grizzled' - A Fort Ashton First!
'Half Chelsea'
EMOM for 15 minutes:
10 Pull-Ups
15 Push-Ups
20 Air Squats
- Rest 5 Minutes-
'Bear Complex Ladder'
10 Minute Ladder:
1 Bear Complex @ 60% BW
2 BC
3 BC
and so on....
Tuesday 09th May
A.) Ring Dips Cycle - Week 1
i) Test ME Set of Ring Dips
- Scale appropriately minimum of 6+ reps
- Then-
ii) 3x50% (1 Minute rest between sets)
B.) 'Accessory'
3 sets
i) 0:30 Ring Dip Support Hold
ii) 5 Ring Dip Negatives
C.) 4 Rounds for Time:
5 Box Jump Overs (24''/20'')
10 Hang Power Cleans (60/40kg)
5 Muscle Ups
Monday 08th May
'Glute Thrust Cycle' - WK3
A) 4 Sets
6-6-6-6
- Build to a Heavy 6
- Rest 2-3 minutes between sets
- Go heavier than last week
- Then-
B.) Glute thrusts 1x ME @80% of A
C.) 'Bank Holiday Run & Some 'FUN' - Sponsored by AJ
For time:
800 Meter Run
50 American Swings (32/24)
20 Double Press Up Burpees
Friday 05th May
A.) Catch Up Session
B.) AMRAP in 14 minutes:
4 Toes to Bar
12 Alternating Pistols
4 Bar Muscle Ups
- Scale Bar muscle ups to highest skill gymnastics possible
- Pistols must be scaled to allow consistent quality movement
- a.k.a I don't care that you can RX Poorly
Thursday 04th May
' Jacked Street Cycle Wk4'
4 Sets
A1) Close Grip Bench Press - Cluster set
9-9-9-9
A2) DB Floor Flies
9-9-9-9
- Cluster set 3 reps, rest 30 seconds then 3 reps again, another 30 seconds and a final 3 reps to complete the set
- Rest 2-3 minutes between sets
B.) Accessory 'More Muscle for your Muscle'
'Drop Set'
15-12-Max
Single Arm DB Rows - AHAP
- Rest 30 seconds between sets
C.) POWER OUTPUT 2.0
AMRAP 5 Minutes
Max Power Clean & Jerk - (60/40kg)"
Wednesday 03rd May
Long WOD
In Pairs Complete the following low grade hell:
In a 12 Minute Window AMRAP:
30/20 Cal Echo Bike
- One works the other rests
- Rest 3 Minutes-
In a 12 Minute Window AMRAP:
1000m/750m Bike Erg
- One works the other rests
- Rest 3 Minutes-
In a 12 Minute Window AMRAP YGIG:
7 Dynamic Push Ups
14 KBSDHP (32/24)
7 Down ups
- 1 person completes a whole round then next partner
Tuesday 02nd May
A.) Toes to Bar Retest
Strict & Kipping ME
B.) 3 Sets for Quality:
i) Max Effort Ring Support Hold
ii) Max Effort L-Sit on Pull up Bar
-Rest 90 seconds between supersets-
C .) "Jackie"
1000 Meter Row
Thruster 50 reps (20kg)
30 Pull-ups"
Monday 01st May
'Glute Thrust Cycle' - WK2
A) 4 Sets
8-8-8-8
- Build to a Heavy 8
- Rest 2-3 minutes between sets
- Go heavier than last week
- Then-
B.) Glute thrusts 1x ME @80% of A
C.) 'Snakes & Ladders'
Ladder 10 Minutes:
1 Squat Clean (60/40kg) + 2 Bar Hop Burpees
2 Squat Cleans + 4 bar Hop Burpees
3 Squat Cleans + 6 Bar Hop Burpees
and so on.....