Monday 11 WOD 1 Thrusters 15 minutes to build to a heavy double WOD 2 3 Rounds For Time 10 Strict Pull Ups 20 Wall Balls 9/7kg 25/20 cal row 18 Minute time cap *20/16 cals bike or ski Tuesday 12 WOD 1 EMOM 12 1. 20 Hand release push ups 2. 30s Bar … Continue reading 11/03/19 – 17/03/19
Monday 04 WOD 1 Squat Snatch Build to Heavy Single 20mins WOD 2 AMRAP 15 10 Alternating Single Arm Dumbbell Snatch 22.5/15kg 10 Single Arm Overhead Lunge 22.5/15kg 10 Box Jumps 24/20" Tuesday 05 WOD 10-9-8-7-6-5-4-3-2-1 Thrusters @ 42.5/30kg Pull Ups Into 1-2-3-4-5-6-7-8-9-10 Power Clean 42.5/30kg Handstand Push Ups 30 Minute Time Cap … Continue reading 04/03/19 – 10/03/19
Monday 25 WOD 1 EMOM 10 1. 5 Strict Handstand Push Ups 2. 20s L-Sit Hold WOD 2 For Time 100 DU 15 Deadlift 80/65kg 100 DU 12 Deadlift 95/77.5kg 100 DU 9 Deadlift 112.5/90kg 100 DU 6 Deadlift 127.5/105kg 100 DU 3 Deadlift 145/117.5kg 20 Minute Time Cap Tuesday 26 WOD 1 Back … Continue reading 25/02/19 – 03/03/19
Monday 18 WOD 1 Clean + Jerk 3+1 - 3+1 - 3+1 - 3+1 - 3+1 Use same weight across all 5 sets WOD 2 For Time 5 - 8 - 13 - 21 - 34 - 55 American KB Swings 24/16kg 13 - 21 - 34 - 55 - 89 - 144 DU 18 … Continue reading 18/02/19 – 24/02/19
Monday 11 WOD 4 Rounds For Time 1000m row or 2000m bike 21 Deadlift 50/35kg 15 Pull Ups 9 Push Jerk 50/35kg 35 min Time Cap Tuesday 12 WOD 1 Overhead Squat Build to heavy 3 reps WOD 2 AMRAP 15 10 Power Snatch 50/35kg 20 Box Jumps 24/20" 10 Toes To Bar … Continue reading 11/02/19 – 17/02/19
Monday 04 WOD 1 Snatch Grip Deadlift 3 - 3 - 3 - 3 - 3 - 3 - 3 20 mins *Use same weight across all 7 sets WOD 2 3 Rounds For Time 400m row 20 AKBS 32/24kg 15 Toes To Bar 15 min time Cap Tuesday 05 WOD 1 E3MO3M 15 … Continue reading 04/02/19 – 10/02/19
Monday 28 WOD 1 EMOM 12 1. Horizontal Ring Rows 10 2. Hollow Hold 30s 3. Handstand Hold 30s 4. Hanging Knee Tuck Hold 30s WOD 2 21 - 15 - 9 Pull Ups KBS 32/24kg Into 9 - 15 - 21 30 - 60 - 120 Thrusters 42.5/30kg DU *20 min time cap … Continue reading 28/01/19 – 03/02/19
Monday 21 WOD 1 Front Squats 6 - 6 - 6 - 6 - 6 *use same weight across all 5 sets WOD 2 6 Rounds For Time 20 Box jumps 24/20" 10 SA DB C+J (5ea) 22.5/15kg 50 DU 20min Time Cap Tuesday 22 WOD 1 EMOM 15 1. 7 Pull ups … Continue reading 21/01/19 – 27/01/19
Monday 14 WOD1 EMOM12 After each exercise perform 5 burpees 1: 7 Elevated Ring Rows 2: 7 Ring Dips 3: 7 TTB WOD2 400m Row 20 HSPU 400m Row 40 Wall Balls@9/7kg 400m Row 60 AKB Swings@ 24/20kg 400m Row 80 DU 400m Row 25min T.C. Tuesday 15 WOD1 3 and 3s 1 Snatch grip push … Continue reading 14/01/2019 – 20/01/2019
07/01/2019 WOD 1 EMOM20 6 Grip Switch Pull Ups (Switch at the top)30s Ring Hold30s Bar Tuck Hold12 Handstand Side Taps (Facing wall) WOD 2 10 Rounds for time of: 5 DB Power Snatch 5 DB Squat Snatch 5 DB SA OH Squats DB@ 22.5/15KG 20min T.C. 08/01/2019 EMOM12 3 Position Power Snatch x 3 … Continue reading 07/01/2019 – 13/01/2019
