“Heartbreak Kid”


Thursday’s WOD

  1. Barbell

A. 3 x max rep unbroken Power Snatch, 50/35, reps must be touch and go – rest as needed between sets

B. 3 x max rep unbroken Power Clean, 60/40, reps must be touch and go – rest as needed between sets

C. 3 x max rep unbroken Jerk, 60/40, rest as needed between sets

  1. “Heartbreak Kid”
 
  • 10 Front Squats, 70/50 (from the ground)
  • 20 C2B
  • 50 Double unders

Superset

Wednesday

  1. Squat superset
  • 5 x 5 Back Squats @ 75% 1 RM
  • 15 dynamic lunges straight after each set of squat

Rest 1 to 2 min after each round

  1. Gymnastics for time:
  • 30 Strict HSPU
  • 30 Strict C2B
  • 06 Strict Muscle ups
  • 30 Strict TTB

All Out and Walk Through

Tuesday’s WOD

  1. 2RFT:
  • 15 Pull ups
  • 3 OHS, 60/40

Rest 3 mins Between Rounds.

  1.  “Walk Through”

2 Rounds, done as slow as possible:

  • 1 Hang Squat Snatch, at 60/40
  • 2 Pistols
  • 3 Muscle ups
  • 4 Front Squats, 60/40
  • 5 HPC, 70/50
  • 6 Hand Stand Push ups
  • 7 Box Jumps Overs
  • 8 Wall Balls
  • 9 Pull ups
  • 10m HS Walk

Rest 2-3 mins

Deads

Monday’s WOD 

  1. Pulls
  •  3-rep Heavy Dead lift
  •  4×8 Romanian Dead lifts
  •  50 Hip Extensions
  1.  For Time

4 RFT:

  • 10 DB Thrusters, 20/15
  • 4 Muscle ups

Murph

Saturday’s WOD

  1.  “Murph”

For time:

  • 1 mile Run
  • 100 Pull ups
  • 200 Push Ups
  • 300 Squats
  • 1 mile Run

You must start and end with the run, but you can partition the bodyweight movements as desired.

Gymnastics Benchmark

Friday’s WOD

  1. Snatch

  • 5×1 Hang Snatch Pull @ 50% 1 RM
  • 5×1 Snatch Pull  @ 50% 1 RM
  • 5×1 Hang Squat Snatch – Start at 50kg under your goal max weight and climb 10kg every attempt.
  •  3×1 Squat Snatch at your opening weight
  1. Gymnastics Benchmark

20 Rep Benchmark

  • 20RM Push Press
  1. Row for time
  • 1K Row

Team work

Thursday’s WOD

  1. O/H Complex
  • 5 x 2 Snatch balance + 4 O/H Squat

Work to a heavy snatch balance then start counting your sets.

  1. TEAM OF TWO:

10 Rounds for time:

  • 5 KB SDLHP 32/24kg
  • 5 Pull ups/Jumping Pull-ups

Alt between Partner 1 & Partner 2 each will complete 5 rounds (10 as a team) in the shortest time possible. Only 1 person can be working at a time and each person must complete 5 of each of the 2 movements before the other partner can begin.

Prowler

Wednesday’s WOD

1. Complex

A. 5×5 Front Squat

Work to a heavy set of 5 reps then start counting your sets.

Straight after each set:

B.10m prowler push 100/50

2. AMRAP 15:

  • 10 TTB
  • 15 BJ, 24/20″
  • 20 Wall Balls, 20/14

RFT

Tuesday’s WOD

  1.  Barbell

1 Round for time: (20 min cap)

  • 20 Clean and Jerks, 60/40
  • 20 Snatches, 60/40
  • 20 Thrusters, 60/40
  1. 5 RFT: (20 min cap)
  • 200 m Sandbag Run
  • 2 Legless Rope Climb