Sunday

3/6/2018
Conditioning

12min AMRAP
30 DU
15 Ring Row
15 Sit-ups
EMOM - 5 Burpee

Rest 2min

12min AMRAP
Run 400m
20 SA DB Thrusters (10 e.s.) 22.5/15

Rest 2min

12min AMRAP
Max distance Row/Ski/Bike




 

Nthside Fitness
Sunday

3/6/2018
Barbell

A)
Front Squat 5 x 3 (increase by 2.5-5kg from Tuesday)

B)
Strict Press 5 x 3 @ 75% 1RM

C)
10 - 1
TNG Power Snatch @ 40/30
Behind the neck, Snatch grip, Thrusters @ 40/30
- This is not a WOD, aim for quality reps
- Aim to go unbroken on the Power Snatch, if you have to break it should only be once.

 

Nthside Fitness
Saturday

2/6/2018

Strength:
Bench Press
Find a 8RM
Then complete 5 x 5 at the same weight
Alternate with seated banded rows 5 x 10

Conditioning:
"Helen"
3 RFT
400m Run
21 KB Swings 24/16
12 Pull-ups
 

Nthside Fitness
Friday

1/6/2018
Strength & Conditioning

Strength:
20min EMOM
Even min: 4 Thruster
Odd min: 30sec hollow hold

Conditioning:
10-8-6-4-2
Power Clean & Jerk 80/55
*30 DU after each set
*15 Push ups after each set

 

Nthside Fitness
Thursday

31/5/2018
Barbell

A) Clean
2 x 3 @ 50% 1RM
1 x 3 @ 75% 1RM
2 x 3 @ 80% 1RM

B) Clean Deadlift
4 x 5 @ 1RM Clean

C) Split Jerk
2 x 2 70% 1RM
4 x 2 80% 1RM

D) Core
 

Nthside Fitness
Thursday

31/5/2018
Strength & Conditioning

Strength:
Deadlift 5 x 10

Ring MU Practice

Conditioning:
12min AMRAP
10 HSPU
200m Run
15 OHS 40/30
200m Run

Core Finisher

 

Nthside Fitness
Wednesday

30/5/2018
Strength & Conditioning

42min AFAP
4 Person teams:
P1 400m Row / 300m Ski / 800m Bike
P2 Burpee Box Jumps
P3 TTB
P4 Rest



 

Nthside Fitness
Tuesday

29/5/2018
Strength & Conditioning

Strength:
Front Squat
Build to a heavy 7 reps

then complete 4 x 7 at the same weight

Conditioning:
15min AMRAP
50 DU
30 DB Snatch 22.5/15
15 Wall Ball 10/7

 

Nthside Fitness
Tuesday

29/5/2018
Barbell

A) Snatch + Hang Snatch
3 x (1 + 1)
5 x (1 + 1) @ 80% 1RM

B) Snatch Balance
3 x 2 @ 70% 1RM

C) Front Squat
4RM
then 5 x 5 @ 82%

 

Nthside Fitness
Monday

28/5/2018
Strength & Conditioning

Strength:
Pull-ups 4 x 8-10

Push Press + Push Jerk 4 x (3+3)

Dips 4 x 10

Conditioning:
For Time:
50 Deadlift 80/50
Run 400m
40 Power Clean 60/40
Run 400m
30 Push Press 40/30
Run 400m
 

Nthside Fitness
Sunday

27/5/2018
Conditioning

40min AMRAP
50 KB Swings 24/16
15 Burpee
Run 700m
50 Wall Ball 10/7
15 Burpees
Run 700m
50 Sit-ups
15 Burpees
Run 700m

 

Nthside Fitness
Sunday

27/5/2018
Barbell

A) 5 rounds of increasing weight
Muscle Clean + Strict Press
High Hang Clean + Push Press
Low Hang Clean + Push Jerk
Clean + Split Jerk

B) Hang Clean + Clean
Build to a heavy 5, then heavy 3, then heavy 1.

C) Split Jerk
2sec Pause in the dip + 2 sec pause in split 8 x (1+1)

B) Back Squat
5 x 5

Nthside Fitness
Saturday

26/5/2018
Strength & Conditioning

Strength:
Deadlift
5 x 1

Conditioning: 
For Time:
30-20-10
Pull-ups
SA KB/DB Lunge
*Run 400m after each set of lunges



 

Nthside Fitness
Friday

25/5/2018
Strength & Conditioning

Strength:
2 Position Clean + Jerk
Build to a heavy single

Conditioning:
14min AMRAP
20 Russian KB Swings 24/16
15 Push Ups
10 Power Clean 50/35
5 Thrusters

 

Nthside Fitness
Thursday

24/5/2018
Barbell

A) 5 rounds of increasing weight:
Muscle Clean + Strict Press
High Hang Clean + Push Press
Low Hang Clean + Push Jerk
Clean + Jerk

B) Low Hang Clean + Push Jerk
Build to a heavy single

C) "DT"
5 rounds
12 Deadlift 70/50
9 Hang Power Cleans
6 Push Press

Nthside Fitness
Thursday

24/5/2018
Strength & Conditioning

Strength:
Bench Press
Find a 10RM
Then complete 5 x 7 at the same weight

Alternating with
Snatch grip bent over rows 5 x 10

Conditioning:

4 Rounds For Time
200m Run
20 Sit Ups
10 Power Snatch 60/40
 

Nthside Fitness
Wednesday

23/5/2018
Conditioning

4 Rounds
90 sec on / 30sec off
Box Jumps Overs
DB Snatch
Battle Ropes

-Rest 5mins-

20min Running Clock, AFAP
400m Run / 500m Row / 300m Ski / 1k Bike
Rest 1min between intervals

Nthside Fitness
Tuesday

22/5/2018
Strength & Conditioning

Strength:

Pull-ups 5 x 8-10
Strict Press + Push Press 5 x (3+3) 
Paloff Press 5 x 10

Conditioning:

3 Rounds
4min AFAP
36 Wall Ball 10/7
24 TTB
AMRAP DU
-Rest 2min-

Nthside Fitness
Tuesday

22/5/2018
Barbell

A) Muscle Snatch + Snatch Balance + OHS 5 x (1+2+3)

B) Build to heavy Snatch

C) Complete 10 x 1 @ 90%

D) Snatch Grip Deadlifts 5 x 3

 

Nthside Fitness
Monday

21/5/2018
Strength & Conditioning

Strength:
Back Squat
Build to heavy 6 reps

then complete
30 reps @ 85%

Conditioning:
For time:
10-9-8-7-6-5-4-3-2-1
Burpees Over Bar
Deadlift 100/70
 

 

Nthside Fitness