Thursday 22 September 2016
Strength Back Squat 5×3@85% Sets on Clock 0:00,2:30,5:00,7:30,10:00” WOD 40-30-20-10 (CAP 20min) Wall Balls 20/14lbs Hang Power Clean 50/35kg Box Jumps Overs 20/24′
Wednesday 21 September 2016
WOD 21min AMRAP 7 Strict Knees to Elbows 7 HR Burpees 7 Push Press 50/30kg *Rest 20s after each round Movement Bodyweight Pull Legless Rope Climbs EMOM x 7 1 or 2 Legless Rope Climb”
Tuesday 20 September 2016
Strength Back Squat 5×3@82.5% Sets on Clock 0:00,2:30,5:00,7:30,10:00” WOD 7 Rounds for total meters 1min Row 1min Rest
Monday 19 September 2016
Strength/Oly Snatch 5RM Power Snatch (15min) WOD Touch and Go 18-15-12-9-6-3 (CAP 14min) Power Snatch 35/25kg OHS 35/25kg
Saturday 17 September 2016
Mobility 10 Mins WOD In Partners 2 Rounds 4min ME Battle Rope Skips(Partner Swings Rope) 4min ME Wall Balls 20/14lbs 4min ME KB Swings 24/16kg 4min ME Burpees 4min ME Cal Row •1 partner works 1 partner rests.
Friday 16 September 2016
WOD 20Min AMRAP 5 Alt KB Snatch 24/16kg (R+L=1) 10 HSPU 15 Split Jumps (R+L=1) Midline Tabata L-Sit
Thursday 15 September 2016
Strength & Oly Clean and Jerk 1 Squat Clean + 1 Hang Squat Clean + Jerk Work up to heavy single (15min) WOD Fran (CAP 12min) 21-15-9 Thrusters 42.5/30kg Pull Ups
Wednesday 14 September 2016
Strength Back Squat 5×3@80% Sets on Clock 0:00,2:30,5:00,7:30,10:00 WOD 3rft (CAP 15min) 12 Deadlifts @ 1½ x Bodyweight 16 GHD Sit Ups 400m Run
Tuesday 13 September 2016
WOD 7rft (CAP 20min) 7 Burpee Box Jumps 24/20′ 14 KB Swings Heavy 35 Double Unders Each round add 1 BBJ so first round do 7, second round do 8 etc ROMWOD
Monday 12 September 2016
Strength Back Squat 3×5@75% then 1×5@80% Sets on Clock 0:00,2:30,5:00,8:00(80%) WOD 15Min AMRAP 60 Cal Row 45 Wall Balls 20/14lbs 30 Power Cleans 60/42.5kg 15 Bar or Ring Muscle Ups