Monday 22
CLOSED Bank Holiday
Tuesday 23
WOD 1
Deadlift
20 Minutes to Build to Heavy 5 Reps
WOD 2
10-1
Squat Clean 50/35kg
1-10
Pull Ups
15 Minute Time Cap
Wednesday 24
WOD 1
EMOM 15
3 Rounds
1. 10 Ring Dips
2. 20 Gymnastic Crunch
3. 7 Strict HSPU
4. 15 V-Ups
5. 3 Wall Walks
WOD 2
For Time
21-15-9
Sit Ups
Hand Release Push Ups
Box Jumps 24/20″
Cal Row
12 Minute Time Cap
Thursday 25
WOD 1
8 Minutes to Build to a Heavy Single
Push Press
Then
8 Minutes to Build to a Heavy Single
Front Squat
WOD 2
E5MO5M 15
In 5 Minutes Complete
2 Rounds
12 Thrusters 45/30kg
12 Lateral Burpees Over Bar
Then
3 Rounds
8 Thrusters 55/40kg
8 Lateral Burpees Over Bar
Then
4 Rounds
5 Thrusters 65/45kg
5 Lateral Burpees Over Bar
Friday 26
WOD 1
EMOM 12
4 Rounds
1. 7 Strict Pull Ups
2. 7 Toes To Bar
3. 10 Log Rolls
WOD 2
In Pairs
For Time
5000m Row
Every 1000m 6 Rope Climbs
25 Minute Time Cap
Split Reps Evenly
Saturday 27
Coaches WOD
Sunday 28
REST DAY
