Mon 16th September 2019

Mon 16th September 2019

Front Squat 4x6

6 rounds

30s Wall Ball

30s Rest

30s Bar Touching Burpee's

30 s Rest

Sat 14th September 2019

Sat 14th September 2019

14 Min AMRAP

Split rep’s anyway with partner

3 TTB

3 Clean & Jerk 60/42.5kg

30 Double Unders

6 + 6 + 30, 9 + 9 + 30-, 12 +12 + 30- etc

Rest 7 Mins

14 Min AMRAP

Split rep’s anyway with partner

30 Cal Bike Erg

30 DB Snatch

30 DB Step Ups

Fri 13th September 2019

Fri 13th September 2019

Deadlift 3x8

3 rounds for quality:

1 min on 1 min rest

Deficit Push-Up’s, press-ups or rig press-ups

5 Rounds

In 2 mins

10 Hang Power Cleans 42.5/30kg

10 Front Rack Lunges

Max Lateral Burpee’s in remaining time

Rest 1 Min between rounds

Thur 12th September 2019

Thur 12th September 2019

15 Mins to establish a 3rm TNG Power Snatch

10 Min ladder

1 Power Snatch 52.5/35kg

1 RMU

2 Power Snatch

2 RMU

3 Power Snatch

3 RMU

4 Power Snatch

4 RMU

5 Power Snatch

5 RMU

etc until the 10 mins is up

Wed 11th September 2019

Wed 11th September 2019

20 Min AMRAP

14 DB Hang Clean & Jerk

14 HSPU

14 Cal Row

14 Cal Bike

Run 400m

Tue 10th September 2019

Tue 10th September 2019

Hang Power Clean 3-3-3-2-2

15 Min AMRAP

10 Deadlifts 85/60kg

15 TTB

50 Double Unders

Mon 9th September 2019

Mon 9th September 2019

Front Squat 3x8

In 10 Mins

Run 800m

into AMRAP

10 Burpee Box Jump Overs

15 Wall Ball

Sat 7th September 2019

Sat 7th September 2019

Against a 6min clock

Run 500m

into ladder

3 Clusters 42.5/30kg

3 BFB ,6 6 etc

rest 5 mins

Against a 6 min clock

Run 500m

into ladder

3 TTB

3 Power Snatch 35/25kg

rest 5 mins

Against a 6 min clock

Run 500m

into ladder

3 SDHP 35/35kg

3 Push Press

rest 5 mins

6 rounds

45 bike sprint 15 rest

45 plank 15 rest

Fri 6th September 2019

Fri 6th September 2019

Deadlift 3x8

Mini Chief

3 rounds

3 Min AMRAP

3 Power Cleans60/42.5kg

6 Push-Ups

9 Air Squats

Rest 1 min

Thur 5th September 2019

Thur 5th September 2019

3 Position Snatch: Floor + Below Knee + Above Knee

5 Rounds

Run 400m

20 DB Snatch

Wed 4th September 2019

Wed 4th September 2019

Gymnastic’s conditioning

12 Min AMRAP

1 round of the following complex:

1 Strict Pull-up + 1 Kipping Pull-up + 1 C2B Pull-up + 1 BMU

into 20/15 Cals Bike Erg

Rest 6 mins

WOD 2

12 Min AMRAP

Row 500m

21 Box Jumps

Tue 3rd September 2019

Tue 3rd September 2019

High Hang Power Clean

3-3-3-2-2

3 rounds

60 sec Bar Touching Burpee's

60 sec DB Hang Clean & Jerk (switch every 5 reps)

60 sec rest

then

3 rounds

30 sec Bar Touching Burpee's

30 sec DB Hang Clean & Jerk (switch every 5 reps)

60 sec rest

Fri 30th August 2019

Fri 30th August 2019

Build to a heavy single clean

*CAP 12 mins

rest 4 mins

Every 2 mins x 4

2 Cleans + Hang Cleans + 2 Front Squats @70% of heavy clean

9 min ladder

3 Power cleans 42.5/30kg

3 thrusters

3 burpee box jump overs, 6, 6, 6, 9, 9, 9 etc

Sat 31st August 2019

Sat 31st August 2019

Partner WOD

12 Min AMRAP

100 DB Box Step Overs

80 SA DB Push Press

60 DB Snatch

40 TTB

20 Pull-Ups

Rest 5 Mins

In 10 Mins

Max Cal Row, every time you switch 5 burpee's

Rest 5 Mins

In 10 mins Max Cal Bike, every time you switch 5 burpee's

Thur 29th August 2019

Thur 29th August 2019

Push Press 4x3

Superset with

SA DB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches

For Max Reps:

2 Min: Row Cals

rest 1 min

2 Min :DB Push Press (swap every 5)

rest 1 min

2 Min: AB Mat Sit-ups

rest 1 min

2 Min: DB Snatch (alternating)

rest 1 mins

2 Min: Bike Cals

Wed 28th August 2019

Wed 28th August 2019

Back Squat 3x4

Run 800m

into 5 rounds

10 Front Rack Lunges 52.5/35kg

15 Wall Ball

after 5 rounds

Run 800m

Tue 27th August 2019

Tue 27th August 2019

Snatch Pull + Power Snatch + Hang Snatch

10 Min AMRAP

10 TTB

12 Power Snatch 42.5/30kg

60 Double Unders

Mon 26th August 2019

Mon 26th August 2019

15 Min AMRAP

14/12 Cal Bike

10 db hang clean & Jerk

8 HSPU

Rest 10 Mins

15 Min AMRAP

Run 400m

20 Bar Touching Burpee’s

Row 250/200m

Sat 24th August 2019

Sat 24th August 2019

Partner WOD’s

* As a team of 2 alternate each movement with your partner*

AMRAP 16 Mins

10 TTB

8 Deadlifts 100/70kg

6 DB Squat Cleans

Rest 8 Mins

16 Min AMRAP

10M HSW

10 Lateral Box Jump Overs

10 Burpee C2B Pull-ups