Sunday

10 Rounds

40 secs work

20 secs rest

1. Wall balls
2. Burpees.
3. Cal row
4. 1 min rest

Monday

Snatch Drills

AMRAP 8

3 Hang Power Snatch 60/40

6 OHS

9 Box jumps

Assistance work 3 RNFT

12/12 Split squat

10/10 half kneeling  Kettle bell Press

Tuesday

EMOM 30

1. Double unders (whole minute)
2. Strict Pull up 7-10
3. Strict ring dip 7-10
4. Front Rack KB Carry  (whole minute) AHAP

Wednesday

EMOM 10 – 5 X THRUSTERS

70/50

Back Squat

5 sets 5 reps Add from last week.

Thursday

5 sets

1. HSPU x Max
2. Tempo Ring Row x 5 @4242

AMRAP 10

2,4,6,8,10, etc

Power Clean 60/40

STOH 60/40

Sorry about the delay in posting – I’m terrible human 🙂 if Im late in posting and your not sure what to bring don’t bring anything or bring everything 😉

Sunday

EMOM 40

1. Wall balls x 15
2. Muscle ups x3 Strict pull ups x 5-7
3. Burpee Box Jump x 8 reps

4.  Double unders (whole min)

5. Rest

Monday

Back Squat 5 sets 6 reps

Build to heavy set of 8 reps then repeat for 6 total sets.

new set every 4 mins

40 m Farmers carry AHAP to be completed in rest period

Tuesday

Strict Press 5 x 5 reps

Same load through out

5 rounds for time (12 min cap)

12 Squat Cleans 60/40kg

12 Ring Dips

Wednesday

Every 8 mins for 5 rounds

Row 1500m

Thursday

EMOM 10

1 Snatch deadlift

1 Hang Power snatch

2 OHS

Every 30 secs for 10 mins

1 x power snatch 70/35kg

Or Scale to As heavy as form allows

Friday

Busy for Team Quwwa

Team Wod at WestBay and Pearl, Then we have 4 Teams representing Quwwa at the Black and yellow Comp – Black out 2!!

Teams will be there from 12;30 and comp starts at 2pm, if you guys aren’t brunching then please come and support your fellow Quwwa athletes

Hope you enjoy the week