Monday 06
CLOSED BANK HOLIDAY
Tuesday 07
WOD 1
Back Squat
15 Minutes to Build to Heavy 5 Reps
WOD 2
10-1 For Time
Double Dumbbell Deadlifts 22.5/15kg
Double Dumbbell Front Rack Reverse Lunges 22.5/15kg
Burpees
20 Minute Time Cap
Wednesday 08
WOD 1
EMOM 12
1. 7 Strict Pull Ups
2. 20 Hollow Rocks
3. 7 Ring Dips
4. 20 Arch Rocks
WOD 2
AMRAP 8
20 Box Jumps
20 Cal Row
2 Minute Rest
AMRAP 6
15 Box Jumps
15 Cal Row
2 Minute Rest
AMRAP 4
10 Box Jumps
10 Cal Row
@ 24/20″ Box
If using the bike or ski do 15/12/9 cals
Thursday 09
WOD 1
Split Jerk
15 Minutes to Build to Heavy 2 Reps
WOD 2
1 Round For Time
25 Thursters 45/30kg
250 Double Unders/250 Single Unders
25 Toes to Bar
250 Double Unders/250 Single Unders
25 Thrusters 45/30kg
20 Minute Time Cap
Friday 10
WOD
EMOM 5
5 Squat Snatch @ 40/25kg
2 Min Rest
EMOM 5
4 Squat Snatch @ 45/30kg
2 Min Rest
EMOM 5
3 Squat Snatch @ 50/35kg
2 Min Rest
EMOM 5
2 Squat Snatch @ 55/40kg
2 Min Rest
EMOM 5
1 Squat Snatch @ 60/45kg
2 Min Rest
Saturday 11
Coaches WOD
Sunday 12
REST DAY
