Wednesday 23 May 2018
Stength Snatch 20 Mins to find 1rm WOD For Time (9 min cap) Diane 21-15-9 Deadlift HSPU @100/75 Peak Every 5min for 25min Row 1km
Friday 1 June 2018
CORE Plank Holds 5 x 45 Second Weighted Plank Resting 30 seconds between efforts WOD 18 min AMRAP 20 DB Snatch 15 Pull Ups 30 Wall Balls 1 min rest after each round @22.5/15 @20/14 PEAK Incline DB Press 5×5 Heavy DB’s *Choose a weight you can get 3 reps with and struggle with the…
Tuesday 22 May 2018
Strength Back Squat 3×3 @ 82.5% of 1rm 2×1 @ 90% of 1rm 1×7 @ 65% of 1rm 000,200,400,600,800,1000 WOD 9 Min AMRAP 2 Hang Power Cleans 5 Wall Balls 4 Hang Power Cleans 10 Wall Balls 6 Hang Power Cleans 15 Wall Balls Etc @52.5/35 Peak 3 Rounds 3min AMRAP 50-ft handstand walk 50-ft…
Monday 21 May 2018
Midline 5 x 30 seconds on 30 seconds off Parralette L-sit hold (Hanging L-sit if no prralettes) WOD For Time 16-18 min cap 800m Run 3 Rounds 12-9-6 Strict Ring Dips KB Snatches 800m Run @24/16 Peak Deadstop Strict Press 5×5@82.5% of 1RM Inbetween 3×30 sec Nose to Wall Handstand Hold
Friday 18 May 2018
Strength Deadlift 7×3 @75% of 1rm 000,200,400,600,800,1000,1200 WOD 9 min AMRAP 8 Front Squats 4 Burpee Bar MU @70/47.5 Peak Behind the Neck Overhead Press 5×5@70% of 1RM PRESS Inbetween 5×20 Banded Tricep Pull-downs
Thursday 17 May 2018
Strength Back Rack Box Step Ups 5×6 @ around 40% of 1rm Back squat (3R+3L) 000,230,500,730,1000 WOD 12 min AMRAP 6-9-12-15-18-21 SDHPs @40/30 kg Bar Hop Burpees 1 Round = 162 reps Peak Clean Off Blocks (Above Knee) 2×2@70% of 1RM Clean 2×2@75% of 1RM Clean 2×2@82.5% of 1RM Clean 2×1@87.5% of 1RM Clean *Stack…
Wednesday 16 May 2018
Core TTB 6×3 Strict TTB Immediately into 5 Kipping TTB 000,200,400,600,800,1000 WOD EMOM 15 Mins 3 Power Snatches *No prescribed weight *Reps must be unbroken eg: Score= 3×15=45×100=4500kg Peak 4 Rounds 20 Calorie Bike 400m Run REST 3MIN
Tuesday 15 May 2018
Strength Clean and Jerk 20 Mins find 1rm WOD For Time (10 min cap) 3 Rounds 30 Med Ball Sit Ups 20m HS Walk 10 KB Swings @32/24 Peak 15min AMRAP 400m ROW 20 DB hang clean and jerk (22.5/15) 20 Box jump overs
Monday 14 May 2018
Strength Back Squat 3×3 @80% of 1rm 2×5 @65% of 1rm 000,200,400,600,800 WOD 7 Min AMRAP 3-6-9-12-15 etc Overhead Squats Pull Ups @42.5/30 Core Work Tabata Tuck ups Sit ups Hollow rock hold on bar Hollow rock hold on Ground Peak Close Grip Bench Press (Shoulder width) 5×5@80% of 1RM Inbetween 5×15 Banded face pulls
Saturday 12 May 2018
WOD Partner Workout 35 min AMRAP of run 400m together then 10 rounds of 1 Dead lift 1 Hang power clean 1 Front Squat 1 Push press 1 Thruster @50/35kg each partner does a round of the complex then swap 5 rounds each