Thursday 20 February
Strength Weighted Dip 2-2-2-2-2 WOD ‘CHELSEA’ EMOM 30mins 5 Pull Ups 10 Push Ups 15 Air Squats Each round to be started on the min Rest remaining time in min
Strength Weighted Dip 2-2-2-2-2 WOD ‘CHELSEA’ EMOM 30mins 5 Pull Ups 10 Push Ups 15 Air Squats Each round to be started on the min Rest remaining time in min
Strength EMOM Odd Min- Back Squat X3 Even Min- Plank Hold 30secs WOD 8min AMRAP 2mins Burpees 2mins Air Squat 2mins Box Jump 24/20′ 2mins Press Up
Strength Bench Press 5X5 WOD– 7 Rounds for time 3 Lengths of Broad Jumps 15 KB Swings 24/16kg 21 Toes to Bar
Strength/Skill Power Clean WOD Partner Workout- 5 Rounds for Time Run 200m Power Cleans 40/20kg While 1 partner runs other partner carries out power cleans
Mobility Foam Roller, Stretch, etc 20 mins PARTNER WOD SUFFERFEST 100 Double Under Buy In Run 200m 100 Squats 100 Box Jumps Run 200m 100 Push Ups 100 Pull Ups Run 200m 100 Sit Ups 100 Back Ext Run 200m 100 Burpee 100 Lunges Run 200m 100 Lying Hand Claps 100 KB Swings Run 200m…
Mobility Foam Roll/Stretch 20mins METCON Cindy 20min AMRAP 5 Pull Ups 10 Push Ups 15 Squats
Skill/Strength Ring Dip Weighted Ring Dip 5X3 WOD 100 Jumping Jacks 75 Air Squats 50 Push Ups 25 Burpees
Strength Front Squat 5X5 METCON CHIPPER 200m Run 10 Press Ups 20 Jumping Squats 30 Box Jumps 24/20″ 40 Sit Ups 50 Double Unders(150 Skips) 40 Sit Ups 30 Box Jumps 24/20″ 20 Jumping Squats 10 Press Ups 200m Run
Skill Kipping Pull Up Progressions Handstand WOD 12min AMRAP 3 Thrusters 40/20kg 3 pull Ups 6 Thrusters 40/20kg 6 Pull Ups 9 Thrusters 40/20kg 9 Pull Ups 12……. 12…….
Skill Rope Climb Strength EMOM-10mins 5 X Deadlift 80/40kg WOD Tabata Wall Ball 20/14lbs Lying Hand Claps Bench Press 20/15kg