Wednesday 27 April 2016
Strength Squat Clean 5X5 @ 70% WOD Emom 8 Mins 5 Strict Pull Ups ‘Then’ 10-1 Bar Hop Burpees Deadlifts 100/60kg
Tuesday 26 April 2016
Skill Complex X5 Sets AHAP 1 Power Clean 1 Power Jerk 1 Front Squat 1 Hang Squat Clean 1 Split Jerk 2 Mins Rest Between Sets WOD- ‘Jackie’ 1 Km Row/Run/Bike 50 Thrusters 20/15kg 30 Pull Ups
Monday 25 April 2016
Strength Back Squat 5X5 @ 75% WOD- Partner 21-15-9 KB Snatch Right Arm 24/16kg Box Jumps 24/20′ KB Snatch Left Arm 24/16kg Box Jumps 24/20′
Saturday 23 April 2016
Mobility 10 Mins WOD- ‘Lucky 13’ 3 Rounds for Time 13 Push Ups 13 Sit Ups 13 Box Jumps 24/20′ 13 KB Swings 24/16kg 13 Push Press 40/25kg 13 Lunges 10/5kg OH 13 Mountain Climbers 13 K2E 13 Pull Ups 13 Dips 13 Squats 13 Back Ext 13 Burpees
Friday 22 April 2016
Mobility 10 Mins WOD Death by Burpees Increase by 2 Reps each minute until failure Then 15 Min Amrap 10 Power Cleans 60/40kg 10 Bar Bell Roll Outs
Thursday 21 April 2016
Skill Running WOD Amrap 16 Mins 3 Clean & Jerks 60/40kg 6 HSPU 9 Burpees
Wednesday 20 April 2016
Strength Squat Clean 5X5 @65% Accessory 5 Max Sets of Horizontal Ring Rows Rest 2 Mins between Sets WOD Emom 10 Mins 7 Strict Pull Ups 50 DU’s
Tuesday 19 April 2016
Skill Complex X5 Sets AHAP 1 Power Snatch 1 OHS 1 Hang Squat Snatch WOD Amrap 15 Mins 10 C2B Pull Ups 5 Ring Dips 15 Power Snatch 45/30kg
Monday 18 April 2016
Strength Back Squat 5X5 @ 70% WOD 7 Rounds 10 Push Press 50/30kg 10 KB Swings 24/16kg ‘Then’ 3 Rounds 20 T2B 400m Run
Friday 15 April 2016
Mobility 10 Mins WOD 5 Min Amrap 20 DU’s 10 Air Squats 5 Min Amrap 5 Burpees 10 Pull Ups 5 Min Amrap 10 Wall Balls 20/14lbs 15 Sit Ups 5 Min Amrap 5 T2B 10 Push Ups Rest 1 minute between Amraps