Thur 20th June 2019

Thur 20th June 2019

Bench 4x8

Every 90 seconds, for 18 minutes:

Station 1 – 20/18 Cal Bike

Station 2 – 20 DB Snatches

Station 3 – 20 Single-Arm DB Overhead Walking Lunges (10 RA + 10LA)

Station 4 – Rest


Wed 19th June 2019

Wed 19th June 2019

10 Min AMRAP

Run 200m

7 Down & Ups

3 BMU

Rest 5 Mins

10 Min AMRAP

Row 300m

50 Double Unders

Tue 18th June 2019

Tue 18th June 2019

Front Squat 4x4

5 rounds

Min 1: 10 Burpee Box Jump Overs

Min 2: Max DB Step Ups (alternating legs)

Min 3: Rest

Mon 17th June 2019

Mon 17th June 2019

Every 90s x 5:
Mid-Hang Muscle Snatch + Mid-Hang Power Snatch

Then:

Every 90s x 5:
Mid-Hang Power Snatch + Mid-Hang Snatch

Keep the load for this complex moderate and focus on speed and footwork. 

8 Min AMRAP

8 TTB

12 DB Hang Clean & Jerk

Sat 15th June 2019

Sat 15th June 2019

Partner WOD: 3 rounds

20 Squat Snatch 70/45kg

40 C2B Pull-ups

60 Bar Facing Burpee's

80 Cal Row or 90 Cal Bike

Fri 14th June 2019

Fri 14th June 2019

Deadlift 4x4

Run 800m

50 Wall Ball

50 Ab Mat Sit-Ups

Run 500m

40 Wall Ball

40 Ab Mat Sit-Ups

Run 300m

30 Wall Ball

30 Ab Mat Sit-Ups

Run 200m

Thur 13th June 2019

Thur 13th June 2019

Bench 4x8

8 Min AMRAP

12 Power Cleans 60/40kg

12 SA DB Push Press (6+6)

Wed 12th June 2019

Wed 12th June 2019

20 Min AMRAP

10 TTB

50 Double Unders

Row 300m/Run 400m (alternate rounds)

15 Box Jump Overs

Tue 11th June 2019

Tue 11th June 2019

Front Squat 4x4

12 Min AMRAP

30 KB Swings

30 Walking Lunges

Run 300m

Mon 10th June 2019

Mon 10th June 2019

Every 90s x 5

2 Hang Muscle Snatch

Then:

Every 90 x 5

2 Hang Snatch

WOD:

5 Min AMRAP

5 Burpee’s

10 DB Snatch

Sat 8th June 2019

Sat 8th June 2019

Partner WOD’s

10 Min AMRAP

8 BMU

16 HSPU

32 Russian Swings

Rest 5 Mins

10 Min AMRAP

20 DB Hang Clusters

15 Burpee’s

10 Shuttle runs - tag your partner every 20 m

Rest 5 mins

10 Min Partner ABS

Thur 6th June 2019

Thur 6th June 2019

EMOM x 10 (wortking for longer than 45 seconds)

Min 1: 8-10 Burpee Box Jump Overs

Min 2: 50-60 Double Unders

Min 3: 16-18 Cal Bike

Min 4: Rest

Wed 5th June 2019

Wed 5th June 2019

Clean & Jerk- heavy single (compare to 10th April)

4 rounds

Every 3:30

Row 250m

10 Shoulder to Overhead 60/40 kg

Tue 4th June 2019

Tue 4th June 2019

Skill Focus: BMU

12 Min AMRAP

5 C2B

10 Box Jump Overs

15 Deadlifts 60/40kg

Mon 3rd June 2019

Mon 3rd June 2019

Overhead Squat 3x5

8 Min AMRAP

10 S2O 52.5/35kg

20 Pistols

Sat 1st June 2019

Sat 1st June 2019

0-6 mins

Run 400m

21KB Swings

21 Bar Touching Burpee’s

Max Wall Ball

6-12 mins

Run 500m

18 KB Swing

18 Bar Touching Burpee’s

Max Wall Ball

12-18 mins

Run 800m

15 KB Swings

15 Bar Touching Burpee’s

Max Wall Ball

18-23 mins rest

23-29 mins

Row 50 cals

40 Ab Mat Sit-Ups

Max DB Snatch

29-35 mins

50 DB Step Ups

40 Ab Mat Sit-ups

Max DB Snatch

35-41 mins

50 Cal Bike

40 Ab Mat Sit Ups

Max DB Snatch

Fri 31st May 2019

Fri 31st May 2019

Paused Snatch: pause 2s just above the knee every 2 mins x8  

9 Min AMRAP

7 Snatch 52.5/35kg

50 Double Unders

Thur 30th May 2019

Thur 30th May 2019

EMOM x8

Min 1: 45s: Max Cal Row

Min 2: 45s  Max Burpee Box Jump Overs

Min 3: 45s Max 10 m Shuttle sprints

Min 4: 45s Max Cal Bike

Min 5: Rest

Score is total for each round

Wed 29th May 2019

Wed 29th May 2019

High Hang + Hang + Clean + Jerk every 2:30 x5

 9 Min AMRAP

7 Front Squats 60/40kg

7  HSPU