Tuesday 8 November 2016

WOD 20Min AMRAP 5 Bodyweight Squat Cleans 200m Run * Midline/Core Tabata TTB Tabata Prone Holds * PEAK Deadlift 4×5@75% of 1RM 4×2@85% of 1RM * Accessory Work 5 x 14 Single Leg Romainian KB Deadlift (7 each leg) 5 x 14 GHD Back Extension 5 x Max Effort Hanging L-Sit Hold

Friday 4 November 2016

Strength Barbell Cycling Build to 1RM for Complex (20 Mins) 6 Push Press + 4 Push Jerks + 2 Split Jerks * WOD 12 Min AMRAP 17 KB Swings Heavy 11 HR Burpees 21 Air Squats * PEAK 5 Rounds for time 7 Hang Power Cleans 70/40kg 7 Front Squats 70/40kg 7 Thrusters 70/40kg 14…

Thursday 3 November 2016

Strength Deadlift Build to Heavy Double 10-8-6-4-2-2 Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00 * WOD 2rft (CAP 15min) 75 DU 30 Cal Row/ 400m Run 9 Complex 60/35kg 15m Handstand Walk *Scale HSW to 15 Shoulder Taps* Complex= 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Split Jerk * PEAK…