Sat 27th April 2019

Sat 27th April 2019

Courtesy of Emma McQuaid @ CF Berserk

In teams of 2:

10 min ladder

2-4-6-8-10..

Bar Facing Burpee’s

Front Squats

Rest 5 Mins

In 10 mins

150 Wall Ball

into max HSPU

Rest 5 mins

In 10 mins

40-30-20-10-20-30-40

Cal Row

Cal Bike

Fri 26th April 2019

Fri 26th April 2019

Snatch Deadlift + Low Hang Pull + low Hang Power Snatch x 6

10 Min AMRAP

8 DB Push Press

12 DB Snatch

16 DB Step Ups

Thur 25th April 2019

Thur 25th April 2019

speed work

4 Rounds

0-3 mins Run 300m

3-6 mins Row 250m

6-9 mins Bike 500m

Wed 24th April 2019

Wed 24th April 2019

Power Clean + Hang Power Clean + 2 Front Squats + Jerk (working off % from last week) x4

6 Min ladder

3,6,9,12….squat cleans 60/40kg

20 double unders after each set of cleans

Tue 23rd April 2019

Tue 23rd April 2019

Skill Focus: Ring Muscle Ups

10 Min AMRAP

5 TTB

10 HSPU

15 Air Squats

Mon 22nd April 2019

Mon 22nd April 2019

3 rounds

In 3 mins

Run 300m into max cal row

rest 2 mins

In 3 mins

30 UB wall ball into max burpee box jump overs 

rest 2 mins

In 3 mins

30 DB hang clean and jerk into max cal bike

rest 2 mins

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