Tuesday 01/10
A)
Back Squat
8 reps x 4 sets
Rest 1:30-2 min between sets
B) WOD
EMOM 15
1) 30 sec max T2B
2) 30 sec max Cal Machine
3) 30 sec max DB Farmer Carry (2x 22.5/15 kg)
Wednesday 02/10
A)
Bench Press
8 reps x 4 sets
Rest 1:30-2 min between sets
B) WOD
AMRAP 2
25/20 cal Row
In remaining time: Max Power Snatches
Rest 2 min
AMRAP 2
25/20 cal Row
In remaining time: Max Pull-Ups
Rest 2 min
Repeat x 3 sets (24 min total)
Thursday 03/10
A)
Deadlift
8 reps x 4 sets
Rest 1:30-2 min between sets
B) WOD
3 Rounds for Time:
40/32 cal Row
30 Wall Balls
20 Chest-to-Bar Pull-Ups
10 Power Cleans (60/42.5 kg)
Time Cap: 20 min
Friday 04/10
A)
EMOM 12
Snatch + Hang Snatch (1+1)
B) WOD
AMRAP 5 x 3
15 Box Jump Overs
10 Shoulder-to-Overhead (40/30 kg)
5 Burpee Box Jumps
Rest 2:30 min between rounds
Saturday 05/10
A)
Back Squat (with a 2-second pause at the bottom)
5 reps x 4 sets
Rest 1:30-2 min between sets
B) WOD
2-2-2-2-3 Min on / 1 min off
12 Deadlifts (40/30 kg)
10 T2B
AMRAP Thrusters (Goal: 70 Thrusters)
*If you hit the target goal of thrusters, you’ve completed the workout.*
Sunday 06/10
WOD:
EMOM 36
1-2) 400m Run
3) 15 Toes-to-Bar
4) 10 Power Snatches (40/30 kg)
5) 15/12 cal Ski
6) Rest
Monday 07/10
Hero WOD: René
7 Rounds for Time:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
*With a 20/14lb weight vest*
Check Unity’s leaderboard to see which members’ times you need to beat.
Tuesday 08/10
A)
Deadlift (with a 2-second pause at the knee)
5 reps x 4 sets
Rest 1:30-2 min between sets
B) WOD
2:30 on / 2:30 off x 4
20/15 cal Row
9 Clusters (40/30 kg)
Max Burpee Box Jump Overs in remaining time
Wednesday 09/10
A)
EMOM 12
Clean + Hang Clean + Jerk (1+1+1)
B) WOD
EMOM 20
1) 40 DU + 6 Power Snatches (40/30 kg)
2) 15/12 cal Row
3) 15-25 Wall Balls
4) Rest
Thursday 10/10
A)
Back squat
6 reps 4 sets
1:30-2 min rest between sets
B)
4 rounds for time:
20 T2B
10 Down ups
20 Power cleans 50/35kg
10 Down ups
TC: 18 min
Friday 11/10
A)
Bench press
6 reps 4 sets
1:30-2 min rest between sets
B)
EMOM 20
40 DU + 6-12 push press
15/ cal row
16 Heavy double DB FR walking lunges 2x 30/22,5kg
Rest
Saturday 12/10
A)
Deadlift
6 reps 4 sets
1:30-2 min rest between sets
B)
3 rounds for time
400m run
30 Wall balls
20/15 cal row
15 KB swings 24/16kg
Rest 2 min
TC: 20
Sunday 13/10
EMOM 40
12/10 cal echo bike
3 rope climbs
15/12 cal ski
2 DB thrusters 2x 22,5/15 kg
Monday 14/10
A)
15 Minutes to find a heavy snatch + hang snatch (1+1)
B)
AMRAP 8
5 power snatches 50/35kg
10 HSPU
15/12 cal row
Rest 3
AMRAP 8
5 OHS 50/35kg
10 Bar facing burpees
15/12 cal row
Tuesday 15/10
A)
Back squat 5 seconds eccentric
4 reps 4 sets
1:30-2 min rest between sets
B)
Every 7th min x 3
30-20-10
Wall balls
18-14-12
Double KB Deadlift 2x 24/16kg
Saturday 19/10
A)
Back squat
4 reps 4 sets
2:30 min rest between sets
B)
AMRAP 8
Buy-in: 400m run
Then
12 Power cleans 60/42,5kg
8 Box jumps overs
4 Wall walks
Rest 2 min
2 sets
Sunday 20/10
EMOM 36
15/12 cal row
7 thrusters 40/30 kg + 5 box jumps
12/9 cal ski
7 C2B + 5 burpee to target
80 DU
Rest
Monday 21/10
A)
Bench press
4 reps 4 sets
2:30 min rest between sets
B)
Teams of 2
AMRAP 18 (YGIG)
12 KB swings 24/16kg
10 Goblet squats
8 v-ups
Tuesday 22/10
A)
Deadlift
4 reps 4 sets
2:30 min rest between sets
B)
5 rounds for time
12 Deadlifts 60/40kg
5 Burpee over bar
9 Hang power cleans
5 Burpee over bar
6 S20H
5 Burpee over bar
TC: 20 min
Wednesday 23/10
A)
EMOM 12
Squat snatch + power snatch
(1+1)
B)
3 min on/ 2 min off x 4
10 DB snatches 22,5/15kg
12 DB OH lunges
14 sit ups
30 DU
15 jumping air squats
5 strict HSPU
Thursday 24/10
A)
Box back squat
5 reps 4 sets
1:30-2 min rest between sets
B)
5 rounds for time
15/12 cal row
10 Alt. DB farmer box step ups (2x 22,5/15kg)
5 DB devils press
TC: 18 min
Sunday 28/10
A)
Test day Back squat
20 min to build to a 2RM
B)
AMRAP 15
400m run
10 BBJO
10 HSPU 24/16kg
10 F.R. lunges 60/40kg
Monday 29/10
A)
Test day Bench press
20 min to build to a 2RM
B)
EMOM 15 “Half Chelsea”
5 pull ups
10 Push ups
15 Air squats
Tuesday 30/10
A)
Test day Deadlift
20 min to build to a 2RM
B)
5 rounds for time
80 DU
10 Burpees over bar
5-4-3-2-1 Squat cleans*
TC: 15 min
*Men: 60-70-80-90-100kg
*Women: 50-55-60-65-70kg
