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
31/12/2018 WOD 1 EMOM 12 1. 30s Handstand Hold 2. 30s High Plank Hold 3. 20 Low Amplitude Kips WOD 2 6RFT 9 Deadlifts 3 Thrusters 6 Front Rack Lunges @60/42.5kg Then... Remaining time to hit a heavy C&J 25 min T.C. 01/01/2019 REST DAY 02/01/2019 WOD 1 Squat Snatch 8x2 - Progressive loading WOD … Continue reading 31/12/2018 – 06/01/2019
Monday 24 WOD 1 Clean Complex 6 Sets of: 1 Power Clean 1 Squat Clean 1 Push Jerk 1 Split Jerk *Building to a heavy set WOD 2 AMRAP 10 6 Devils Press 6 OH Walking Lunges 6 Pull Ups RX= 22.5/15KG Dumbbells Tuesday 25 REST DAY Wednesday 26 REST DAY Thursday 27 WOD 1 5 Rounds … Continue reading 24/12/2018 – 30/12/2018
Monday 17 WOD 1 Front Squats 5x6 - 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 6 Wall Walks 12 Handstand Side Taps (Facing Wall) 6 Jump to High Kip 30s DB OH Hold … Continue reading 17/12/18 – 23/12/18
Monday 10 WOD 1 15 mins to complete Hook Grip Deadlifts 6-6-6-6-6 Use same weight across all sets WOD 2 3 Rounds For Time 50/35 Cal Row/Bike/Ski 15 American KB Swings @ 32/24 15 Wall Balls @ 9/7 18 min T.C. Tuesday 11 WOD 1 EMOM24 7 Pull Ups 7 Push Ups 7 T2B … Continue reading 10/12/18 – 16/12/18
Monday 03 WOD 1 Handstand Practice 15 mins WOD 2 AMRAP 15 12 DB C&J (6 ea) 22.5/15kg 10 Burpee Over DB 8 Toes to Bar Tuesday 04 WOD 1 Squat Snatch 15 mins build to heavy double WOD 2 2 Rounds For Time 50 DU 20 OHS 35/25kg 50 DU 10 Ring Dips 50 … Continue reading 03/12/18 – 09/12/18
Monday 26 WOD 1 Straight Leg Deadlift 5x5 @ 75% of 1RM Back Squat WOD 2 3 Rounds For Time 10 AKBS 32/24kg 5 SADB Strict Press 20/12kg 10 Wall Balls 9/7kg 10 Box Jumps 24/20" 12 min Time Cap Tuesday 27 WOD 1 E3MO3M 15 5 Pull Ups 5 Chin Ups Max Ring … Continue reading 26/11/18 – 02/12/18
Monday 19 WOD 1 Back Squats 15 mins to build to heavy single WOD 2 AMRAP 12 In pairs complete Partner 1: 30 DU 12 Ab Mat Sit Ups 8 Burpees Partner 2: Row for Meters Score = Meters Completed Tuesday 20 WOD 1 HSPU Practice 10 mins WOD 2 20 Deadlifts 1 Rope … Continue reading 19/11/18 – 25/11/18
