Monday 29 January 2018

Strength DBL KB Box Step up 5×5 R+L (No prescribed weight) 0:00, 2:30, 5:00, 7:30, 10:00 *Immediately into 3 sumo deadlift @60% of 3rm deadlift Focus here is on speed from the ground WOD 15 Min AMRAP 12  Push Press @50/35 6 Burpee Box Jumps 1 Legless Rope Climb 200m Run Peak Back Squat Build to…

Thursday 25 January 2018

Strength Deadlift 5×10 @65% of 3rm 0:00, 3:00, 6:00, 9:00, 12:00 Superset with 10 pushups WOD 3×4 Min AMRAP AMRAP 1- ME KB Farmers Carry (Metres) @32/24 AMRAP 2- ME Air Squats (Reps) AMRAP 3- ME Wall Walks (Reps) *1 Min rest between AMRAPS Peak For 36mins 2min: Bike for Distance 2min: Row For Distance…

Thursday 18 January 2018

Strength Snatch EMOM 15 mins 1 Snatch No prescirbed weight Weight may change throughout, look to increase as progress WOD For Time (12-15 min cap) 10-9-8-7-6-5-4-3-2-1 Bench Press Strict Pull Up @80/55 Peak 7min AMRAP 9 Thrusters (45/30) (100/65) 30 Double unders Straight into 6min Find 1RM Hang Squat Clean and Jerk