Sat 20th April 2019

Sat 20th April 2019

5 rounds for time

In pairs

30 Box Jump Overs

30 Cleans 42.5/30kg

30 Pull-ups

Run 800m

Each partner must contribute to the box jump overs, cleans and pull-ups.  Both partners run 800m together

Fri 19th April 2019

Fri 19th April 2019

Snatch Deadlift + 2 Snatch Pulls (floor and hang) + Hang Power Snatch (every 3 mins x 5)

10 Min AMRAP

12 Hang Power Snatch 35/25kg

12 HSPU

12 Russian Swings

Thur 18th April 2019

Thur 18th April 2019

6 rounds

1 min Max distance: 10m shuttle

rest 1 min

1 min Max Cal Bike

rest 1 min

1 min Max Cal Row

rest 1 min

Wed 17th April 2019

Wed 17th April 2019

Every 3 mins x 5

1 Power Clean + Hang Clean + 3 Front Squats + Jerk

Rogue Qualifier - 9 Min AMRAP

9 Front Squats 61/42.5kg

7 Bar Facing Burpee’s

5 Shoulder to Overhead

Tue 16th April 2019

Tue 16th April 2019

Skill Focus: TTB

10 Min AMRAP

4 BMU or Strict Pull-Ups

30 Double Unders

12 DB Snatch

Mon 15th April 2019

Mon 15th April 2019

Back Squat 3x5

3 Rounds

In 4 mins

20 DB Box Step Ups

15 Box Jump overs

remaining time ME Wall Ball

rest 2 mins

Sat 13th April 2019

Sat 13th April 2019

Partner WOD

For each of the following, partners will alternate complete rounds

10 Min AMRAP

8 Deadlifts 102/70kg

12 GHD Sit Ups

Rest 5 Mins

10 Min AMRAP

10 Cal Bike Erg

8 Burpee’s

Rest 5 Mins

10 Min AMRAP

8 Ground to overhead 60/42.5kg

12 TTB

Wed 10th April 2019

Wed 10th April 2019

Clean & Jerk - heavy single

9 Min AMRAP

9 Front Squats 42.5/30kg

9 Push Press

9 Thrusters

Thur 11th April 2019

Thur 11th April 2019

Bleep test

rest 5 mins

Every 2 mins x 5

30 seconds max distance row

Tue 9th April 2018

Tue 9th April 2018

Pull-Ups/BMU

12 Min AMRAP

10 Bar Touching Burpee’s

25 Double Unders

Run 200m

Mon 8th April 2019

Mon 8th April 2019

Overhead Squat 3x5

12 Min AMRAP

20 DB Snatch

20 m DB OH Walking Lunge

250 Row

Sat 6th April 2019

Sat 6th April 2019

Back Squat - heavy 3 then 3x2 @ 90%

Partner WOD: In 15 mins

Row 2.4k

50 Bar Facing Burpee’s

reaminder of time

AMRAP

7 Hang Cleans 52.5/35kg

7 TTB

7 Cals Bike Erg

Fri 5th April 2019

Fri 5th April 2019

In a 8 Min Window

Randy 75 Power Snatch 35/25kg

Into max cal bike erg

Rest 5 mins

13-21 mins

1 Mile run

Into max DB HC &J

21-26 mins

Rest

26-34 mins

8 Min AMRAP

15 KB Swings 32/24kg

9 Ring Dips

Thur 4th April 2019

Thur 4th April 2019

Power Clean - heavy single

9 Min AMRAP

3 Power Cleans 85/57.5kg

6 BMU

Wed 3rd April 2019

Wed 3rd April 2019

Front Rack Reverse Lunge 4x12

10 Min AMRAP

10 Burpee Box Jump Overs

20 Wall Ball

Tue 2nd April 2019

Tue 2nd April 2019

Handstand/HSPU skill work

5 Min ascending ladder 2,4,6,8…..

Deadlift

DB Push Press

Rest 3 Mins

5 Min

Max Cal Row

Mon 1st April 2019

Mon 1st April 2019

Power Snatch: Heavy single

10 Min AMRAP

10 Power Snatch 52.5/35kg

20 TTB

30 Double Unders

Sat 30th March 2019

Sat 30th March 2019

For 20 mins

approx. 3 rounds

Explosive Step Ups 8+8

60 seconds max output on bike erg

Side Plank taps 15+15

In pairs: In a 20 min window


Row 100 Calories

30 Muscle Ups

in remainder of time max Clean