Mon 20th May 2019

Mon 20th May 2019

Overhead Squat 5-5-5

4 rounds

3 Min AMRAP

3 Bar Facing Burpee's

6 Thrusters 35/25kg

9 KB Swings

1 Min rest between rounds

Sat 18th May 2019

Sat 18th May 2019

Sat Partner WOD’s

10 Min AMRAP

7 HSPU

30 Double Unders

7 Burpee Box Jump Overs

Rest 5 mins

10 Min AMRAP

10 Muscle Ups

20 Pistols

30 Cal Row

Rest 5 Mins

10 Min AMRAP

10 Min

10-20-30-40-50…DB Thrusters

20 Cal Bike after each round

Fri 17th May 2019

Fri 17th May 2019

Every 2 mins x 6 High Hang Snatch

3 Min AMRAP

3 TTB

6 Hand release push-ups

9 Air Squats

Rest 2 mins

3 Min AMRAP

Run 400m

Max SA DB Hang Clean & Jerk (Changing every 5 reps)

Rest 2 mins

3 Min AMRAP

50 DB Snatch

Into max Cal Bike

Wed 15th May 2019

Wed 15th May 2019

Every 3 mins: High Hang Clean + Hang Clean + Clean + 2 Jerks x 5 (pick a weight that allows you to move well for all 5 sets)

9 Min AMRAP

18 SA DB Box Step Ups

12 KB Swings (eye level)

6 SA DB Push Press (6+6)

Tue 14th May 2019

Tue 14th May 2019

Skill Focus: Bar Muscle Up’s

Running Annie

Run 800m

50 Double Unders

50 Ab Mat Sit-Ups

Run 500m

40 + 40

Run 400

30 + 30

Run 300

20 + 20

Run 200

10 + 10

Mon 13th May 2019

Mon 13th May 2019

Back Squat 3x3 heavier than 29th April

4 rounds for time (10 min cap)

15 Burpees

30 Wall ball

Sat 11th May 2019

Sat 11th May 2019

Partner WOD’s

10 Min AMRAP

50 Double Unders

15 Push Press/35/25kg

10 TTB

Rest 5 Mins

10 Min AMRAP

20/15 Cal Bike

15 Russian Swings

10 Burpee Box Jump Overs

Rest 5 Mins

10 Min AMRAP

20/15 Cal Row

20 Front Squats 42.5/30kg

20 DB Snatch

Fri 10th May 2019

Fri 10th May 2019

Snatch 2x2 @ 80%, 2x2 @ 85%, 3x1 @90-95%

EMOM X5

  1. 12 Overhead Lunges 42.5/30kg

  2. 8 Power Snatch

  3. 5 BMU

  4. Rest

Thur 9th May 2019

Thur 9th May 2019

3 Rounds

Run 800m

Rest 2 mins

Run 400m

Rest 90s

Run 200m

Rest 1 Min

Fri 10th May 2019

Fri 10th May 2019

Snatch 

5x2 @ 80%

3x2 @ 85%

3x1 @ 90-95%

EMOM x 5

Min 1. 10 Overhead Lunge 42.5/30kg

Min 2: 12 Power Snatch

Min 3: 5 Bar Muscle Up's

Min 4. Rest

Wed 8th May 2019

Wed 8th May 2019

Clean & Jerk @ 80-85% : every 2 mins x 7

50 Cal Row

50 Wall Ball

Tue 7th May 2019

Tue 7th May 2019

Skill work: TTB

10 Min AMRAP

3 Strict Pull-Ups

6 Strict Handstand Push-ups

9 KB Swings

Mon 6th May 2019

Mon 6th May 2019

Overhead Squat 3x5

20-30-40 - DB Step Ups

20-30-40 - DB Hang Clean & Jerk

10-15-20- Burpee Box Jump Overs

Sat 4th May 2019

Sat 4th May 2019

Partner WOD’s

10 Min AMRAP

250m Row

10 Thrusters 42.5/30kg

10 Lateral Burpee’s

Rest 5 Mins

10 Min AMRAP

15 Power Cleans 60/40kg

15 C2B Pull-ups

Run 200m

Rest 5 Mins

10 Min Ladder

10 Cals AB

10 DB Snatch, 20, 20, 40,40, 50,50

Fri 3rd May 2019

Fri 3rd May 2019

Every 3 mins x 6

Hang Power Snatch + Hang Snatch (starting around 60%)

AMRAP 7 Mins

3 Hang Snatch 60/40kg

6 Burpee’s

9 Air Squats

Wed 1st May 2019

Wed 1st May 2019

High Hang + Hang Clean + Jerk (every 2 mins x6) starting roughly at 60% of your 1RM

8 Min AMRAP

10 Shoulder to overhead 42.5/30kg

10 Behind the neck reverse lunges

10 Russian Swings

Tue 30th April 2019

Tue 30th April 2019

Skill work: Pull-Ups/BMU

12 Min AMRAP

Run 300m

5 Burpee muscle ups.

Mon 29th April 2019

Mon 29th April 2019

Back Squat 3x3

In 3 Mins

20 DB Box Step ups

15 Box Jump Overs

into max effort wall ball

rest 2 mins

In 3 Mins

20 DB Box Step ups

15 Box Jump Overs

into max effort double unders

rest 2 mins

In 3 Mins

20 DB Box Step ups

15 Box Jump Overs

into max cal bike erg