Thursday 23 January 2020

Strength Pause Front Squat 6×3 @65% of 1rm *Pausing 2 seconds at bottom position 000,230,500,730,1000,1230 * WOD For Time (7-10 min cap) 5 Rounds 20 Wall Balls 5 Devil Press @20/14lbs @25/15kg * PEAK 5 Rounds not for time Max effort Strict Pull-ups Max effort DB Bench Press (30/20) Max effort strict ring dips

Wednesday 22 January 2020

Gymnastics Handstand Walk/ Hold 5 Sets 20 Pike hold (on box) + HS Walk or 30 Shoulder taps *athlete picks their distance Rest 2 mins between sets * WOD For Time 1K Row,5 Mins Rest 1K Row,5 Mins Rest 1K Row Score = Total Time Including Rest * PEAK Back Squat 7×4@85% of 1RM Rest…

Thursday 16 January 2020

Strength Bulgarian Squats 4×8 R+L *No prescribed weight use DB’s or KB’s *Must be heavier than previous session 000,400,800,1200 * WOD 3×3 min AMRAP 400m Run ME DBL KB Thruster remainder of time Rest 2 mins between AMRAPs * PEAK 5 Rounds not for time Max effort Strict Pull-ups Max effort DB Bench Press (30/20)…

Wednesday 15 January 2020

Strength Bench Press 5×5 Start at 60% increase each set 000,230,500,730,1000 * WOD DT 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead @70/47.kg * PEAK Run Workout 3 sets: (4x400m Run) Rest 50 seconds between reps and 4mins between sets Workout pacing: Moderate pace (:22-:25/100m)