17/12/18 – 23/12/18

Monday 17

WOD 1

Front Squats

5×6 – Moderately heavy
weight throughout

WOD 2

AMRAP15

22.5/15kg DB’s

10 DB Rack Squats

10 DB Walking Lunges

10 DB Step Ups

10 Box Jumps@30/24

Tuesday 18

WOD 1

EMOM30

  1. 6 Wall Walks

  2. 12 Handstand Side Taps (Facing Wall)

  3. 6 Jump to High Kip

  4. 30s DB OH Hold (Right Side)@30/22.5kg

  5. 30s DB OH Hold (Left Side@30/22.5kg

  6. 6 Strict T2B

WOD 2

3 Rounds For Time

10 Cal Row/Bike/Ski

10 Burpees

10 Toes to Bar

7min T.C.

Wednesday 19

WOD 1

Clean & Jerk – 15 minutes
to build to a heavy single

WOD 2

Circuit – 1 minute each
exercise

  1. TnG Power Cleans @ 50/35

  2. DU

  3. Push Jerk @ 50/35

  4. Front Squats@ 50/35

  5. Rest

 

Thursday 20

WOD 1

EMOM 10

1: 5 Strict Toes to bar

2: 30s Ring holds

WOD 2

In pairs complete

AMRAP 18

30/20 cal row

40 Pull Ups

50 Wall balls

Then straight into 8 mins row for distance

 

 

Friday 21

WOD 1

DB – 22.5KG/15KG

35 DB Push Press

40 DB Box Step Overs 24”/20”

45 T2B

40 Box Jump Overs

35 SA DB OH Squat (E.A.)

20min T.C.

WOD 2

5 Rounds

30s Plank

30s Hollow Hold

30s Gymnastic Crunches

30s Rest

 

Saturday 22

Coaches WOD

 

 

Sunday 23

REST DAY

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