Wednesday 27 January 2016
Strength Strict Press 5X5 @ 75% WOD 3 Min Amrap X 5 Rounds 2 Mins Rest between Rounds 5 HSPU 7 Squat Cleans 50/30kg
Tuesday 26 January 2016
Skill Ring Dips ‘Tabata’ WOD 16 Min Amrap 400m Run 18 KB Swings 24/16kg 9 C2B Pull Ups
Monday 25 January 2016
Strength Front Squat 5X5 @ 75% WOD 3 Rounds 50 Air Squats 30 Box Jumps 24/20′ 10 T2B 50 Burpee Finisher
Saturday 23 January 2016
Mobility 10 Mins WOD- Partner 2 X 14 Min Amrap 5 Mins Rest Between Wods A) 35 DU’s 30 Air Squats 25 Wall Balls 20/14lbs 20 Pull Ups B)10/8 Calorie Row 8 Burpees Over Bar 6 Hang Power Cleans 60/40kg
Friday 22 January 2016
Mobility 10 Mins WOD- Partner Rebound 800m Run 100 Push Ups 600m Run 75 Squats 400m Run 50 Burpees 200m Run 25 Lunges 20/10kg OH
Thursday 21 January 2016
Skill 400 DU’s or 10 Mins Practice WOD 3 Rounds 15 Unbroken Thrusters 15 Pull Ups Rest 2 Mins Between Rounds ‘Then’ Run 1 Km 50 Push Ups 30 Sit Ups 10 Bar Hop Burpees
Wednesday 20 January 2016
Strength Strict Press 5X5 @ 70% WOD Tabata Holds Handstand Then ‘Mary’ Amrap 20 Mins 5 HSPU 10 Alternating Pistols 15 Pull Ups
Tuesday 19 January 2016
Skill Power Snatch WOD 20 Min Emom (odd) 5 Push Press AHAP (even) 30 DU’s/60 Skips
Monday 18 January 2016
Strength Front Squat 5X5 @ 70% WOD 15 Min Amrap 10 Hang Clean 50/30kg 10 Box Jumps 24/20′ 5 Burpees
Saturday 16 January 2016
Mobility 10 Mins WOD- Partner In pairs, complete each exercise starting at 2 reps and increasing by 2 reps each round for 30 minutes KB Swings 24/16kg Bar Hop Burpees Power Cleans 60/40kg Pull Ups