Wednesday 20 January 2016
Strength Strict Press 5X5 @ 70% WOD Tabata Holds Handstand Then ‘Mary’ Amrap 20 Mins 5 HSPU 10 Alternating Pistols 15 Pull Ups
Tuesday 19 January 2016
Skill Power Snatch WOD 20 Min Emom (odd) 5 Push Press AHAP (even) 30 DU’s/60 Skips
Monday 18 January 2016
Strength Front Squat 5X5 @ 70% WOD 15 Min Amrap 10 Hang Clean 50/30kg 10 Box Jumps 24/20′ 5 Burpees
Saturday 16 January 2016
Mobility 10 Mins WOD- Partner In pairs, complete each exercise starting at 2 reps and increasing by 2 reps each round for 30 minutes KB Swings 24/16kg Bar Hop Burpees Power Cleans 60/40kg Pull Ups
Friday 15 January 2016
Mobility 10 Mins WOD- ‘Kelly’ 5 Rounds for Time Run 400m 30 Box Jumps 24/20′ 30 Wall Balls 20/14lbs
Thursday 14 January 2016
Skill 400 Double Unders or 10 Mins Practice WOD 5 Rounds 20 C2B Pull Ups 20 Burpees
Wednesday 13 January 2016
Strength Strict Press 5 X 5 @ 65% WOD 1) 10 Min Amrap 3 Rope Climbs 200m Run Rest 2 Mins 2) 10 Min Amrap 10 Burpee Box Jumps 24/20′ 10 Push Ups off Box
Tuesday 12 January 2016
Skill Power Snatch WOD Amrap 3 Min/ Rest 1 Min/ 7 Rounds 12 Thrusters 40/30kg 12 T2b
Monday 11 January 2016
Strength Front Squat 5X5 @ 65% WOD EMOM 20 Mins Clean + 2 Front Squats + Jerk
Saturday 9 January 2016
Mobility 10 Mins WOD- Partner 400m Run 120 DU’s 400m Run 100 Air Squats 400m Run 80 Ab Mat Sit Ups 400m Run 60 Pull Ups 400m Run 40 Clean & Jerks 400m Run 20 HSPU 400m Run