Sat 16th February 2019

Sat 16th February 2019

1 Power Snatch + 1 Hang Snatch (build to a heavy)

5 Rounds:

Every 4 mins:

Run 400m

7 Bar Muscle Ups

Fri 15th February 2019

Fri 15th February 2019

In 3 Mins

21/18 Cal Bike

20 KB Swings - eye level

Max Bar Touching Burpees

Rest 3 Mins

In 3 Mins

18/15 Cal Row

12 DB Box Step Overs

Max DB Squat Cleans

Rest 3 Mins

In 3 Mins

20 BT Burpee’s

21/18 Cal Bike

Max Swings

Rest 3 Mins

In 3 Mins

12 DB Cleans

18/15 Cal Row

Max DB Box Step Overs

Rest 3 Mins

In 3 Mins

20 Swings

20 BT Burpee’s

Max Cal Bike

Rest 3 Mins

In 3 Mins

12 DB Box Step Overs

12 DB Cleans

Max Cal Row

Tue 12th February 2019

Tue 12th February 2019

Tempo Bench Press 4x6

Superset Isometric Holds

10-9-8-7-6-5-4-3-2-1

Deadlift 105/70kg

Box Jump Overs

Mon 11th February 2019

Mon 11th February 2019

EMOM x 12

1 Power Clean + 1 Hang Clean

AMRAP 3 Mins

Bar Facing Burpee’s

Rest 4 Mins

6 Min AMRAP

5 Cleans 60/40kg

10 KB Swings

30 Double Unders

Fri 8th February 2019

Fri 8th February 2019

5 Min AMRAP

12/9 Cal Bike

15 Thrusters 35/25kg

Rest 5 Mins

5 Min AMRAP

12/9 Cal Row

12 HSPU

Rest 5 Mins

5 Min AMRAP

5 C2B Pull-Ups

7 DB Power Cleans

Thur 7th February 2019

Thur 7th February 2019

Deadlift 3x5 @ same weight

superset with filly press 5x 8+8

EMOM x 15

  1. 18-20 DB Snatch

  2. 20 Jumping Lunges

  3. 45 seconds KB/DB Farmers Carry

Wed 6th February 2019

Wed 6th February 2019

Paused Back Squat 5x3

EMOM x 15

  1. 10 Shuttle runs

  2. 12 DB Lateral Box Step Overs

  3. 15/12 Cal Bike erg

Tue 5th February 2019

Tue 5th February 2019

Tempo Bench Press 4x6

Superset Isometric holds

10 rounds

5 TTB

7 + 7 SA DB Push Press

20 Double Unders

Mon 4th February 2019

Mon 4th February 2019

Clean + Hang Clean - 17 Mins

0-5 mins

20 Bar Facing Burpee’s

30 Front Squats 60/40kg

into max calorie row

5-8 mins rest

8-13 mins

AMRAP

12 Deadlifts 60/40kg

12 Box Jump Overs

Sat 2nd February 2019

Sat 2nd February 2019

Drop to split 3x 3 @55-70%

BTN split jerk 5x3 (building)

1 x max strict pull-ups

Partner WOD

12 min AMRAP

8 STO 60/40kg

12 Front Rack Lunges

24 Wall Ball

Fri 1st February 2019

Fri 1st February 2019

In 6 Mins
6 Rounds

10 DB Snatch

20 Double Unders

into max distance on the rower

rest 4 mins

6 Min AMRAP

5 TTB

10 SDHP 42.5/30kg

15 Air Squats

Rest 4 mins

In 6 Mins

30 HSPU

30 Power Cleans 60/40kg

into max distance bike

Thur 31st January 2019

Thur 31st January 2019

Deadlift 3x5 @ same weight

superset with filly press 5x 8+8

8 Min AMRAP

16 KB Swings

8 Burpee Box Jump Overs

Wed 30th January 2019

Wed 30th January 2019

Paused Back Squat 5x4

0-3 Mins Row 600m

3-6 Mins 30 DB Walking Lunges

6-9 Mins Bike 1000m

9-12 Mins Row 600m

12-15 Mins 30 DB Walking Lunges

15-18 Mins Bike 1000m

Tue 29th January 2019

Tue 29th January 2019

Tempo Bench 4x5 + isometric holds

12 Min AMRAP

8 C2B Pull-ups

12 Deadlifts 102/70kg

16 DB Push Press

Mon 28th January 2018

Mon 28th January 2018

3 Hang Clean every 90 seconds x8

Weighted SL Step Ups 4 x 5+5

8 Min AMRAP

30 Wall Ball

10 Burpee’s

30 Double Unders

Sat 26th January 2019

Sat 26th January 2019

Power Snatch + Hang Power Snatch x5

Open Wod 14.5 (20 min cap)

21 Thrusters 42.5/30kg

21 Bar Facing Burpee’s

18-18-15-15-12-12-9-9-6-6-3-3

Friday 25th January 2019

Friday 25th January 2019

20 Min AMRAP

2 Ring Muscle Up’s

4 HSPU

8 Box Jump Overs

12 Heavy Swings

Finisher: 5 rounds of suicides

Thur 24th January 2019

Thur 24th January 2019

Deadlift 3x5 @ same weight

superset with filly press 5x 8+8

7 Min AMRAP

10 SDHP

10 Push Press

30 Double Unders

Rest 3 mins

Tabata: Russian Twists with DB