Tuesday 12 June 2018

STRENGTH Back Rack Lunge 5×6 @55% of 1rm (3R+3L) 000,230,500,730,1000 WOD For Time (12 min cap) 30 Burpee Box Jump Overs 20 Power Cleans 10 Bar Muscle Up @70/47.5 PEAK 4 Rounds: AMRAP 3:00 12 Hang Squat Cleans (70/47.5) 12 Ring Dips Handstand Walk for distance in remaining time Rest 2:00

Monday 11 June 2018

STRENGTH\SKILL HSPU 3×5 Strict HSPU *Immediately into ME Kipping HSPU 0:00 2:30 5:00 7:30 10:00 WOD For Time (14-18 min cap) 8 rounds 30 DU 12 TTB 12 DBL KB Deadlifts @32/24 PEAK 4 Rounds For Time Every 4:00 for 20min 10 KB Turkish Get ups (5 Each Side) 10 KB Bent over row (Each…

Saturday 2 June 2018

WOD Partner Workout 100 squat clean 40/25kg 100 KB swings 400m farmers carry 48/32 Kg 100 HRPU 100 K2E (scaled: Knee raises) 400m Med  ball run 100 Box Jumps (24/20) 100 push press 40/25kg 400m plate over head 10/15kg Max effort Cals on the Assault bike 35 min Cut off

Thursday 31 May 2018

STRENGTH Clean and Jerk EMOM x12 mins 2 Cleans + 1 Jerk @ 75% of 1rm *Cleans are not touch and go For Time (12 min cap) WOD 5 Rounds 18/14 Cal Row 7 Push Jerk @80/52.5 PEAK Chest to Bar pull-ups 24-21-18-15-12-9 Unbroken sets *Bike at recovery pace between sets until ready  

Tuesday 29 May 2018

STRENGTH Strict Muscle Up/Pull up EMOM 7 mins 1-3 reps *Athletes choose volume of reps they complete *Aim to stick to consistent sets WOD 15 min ARMAP 50 DU 7 Hang Squat Snatch 3 Rope climbs @52.5/35 PEAK Seated DB Strict Press 5 x MAX EFFORT *Choose a weight you think you can get 10…

Monday 28 May 2018

STRENGTH Bench Press 8×2 @ 80% of 1rm 000,130,300,430,600,730,900,1030 WOD For Time (11 min cap) 50-40-30-20-10 Air Squat 25-20-15-10-5 Sumo Deadlift High Pull @35/25 PEAK Clean (From Ground) Pause Below Knee (2 Seconds) 2×2@75% of 1RM Clean 2×2@80% of 1RM Clean 2×2@85% of 1RM Clean 2×1@90% of 1RM Clean

Friday 25 May 2018

STRENGTH Pause Back Squats 5×2@ 70% of 1rm 000,230,500,730,1000 Pausing 2 seconds at bottom of squat WOD For Time (11 min cap) 1K Row 50 Burpees 25 Thrusters @42.5/40 (95/75   PEAK Incline DB Press 5×5 Heavy DB’s *Choose a weight you can get 3 reps with and struggle with the next 2 reps *Use…

Thursday 24 May 2018

Core TTB EMOM 10 mins 5-10 TTB *Athletes pick a number between 5-10 reps and hit this number consistently WOD For Time (15 min cap) 5 Rounds 30 DU 18 DBL DB FR Lunge 15 DU 12 C2B Pull Ups 22.5/15 PEAK Clean Off Blocks (Mid Thigh) 2×2@70% of 1RM Clean 2×2@72.5% of 1RM Clean…