Protected: WOD/Blog

17 Apr Thursday 18/04/2019

Back Squats
5×5 @ 80% of 1RM

24 min AMRAP
12 Press-ups
12 KB Swings 32/24
12 Pistol Squats
2 Rope Climb

15 Apr Tuesday 16/04/2019

15 minute EMOM
Clean and Jerk 60/40
1 rep 1st minute, 2 reps 2nd minute, 3 reps 3rd minute etc until failure, then count backwards til 15 minutes.

3RFT
800m Run
25 Deadlifts 100/65
15 Box Jump Overs

14 Apr Monday 15/04/2019

Strength:
6 x 3 Squat Snatch, to be performed as Singles.

WOD:
5 RFT
20 Dumbbell Snatches 22.5/15
40 Wall Balls
20 Pull Ups

11 Apr Friday 12/04/2019

Strength:
Build to 3RM Deadlift

WOD
2RFT (30 min cap)
30 SDHP 60/40
400m Run
30 Clean and Jerk 60/40
200m run
60 Wallballs 9/6
100m Run

10 Apr Thursday 11/04/2019

10 minute Muscle Up EMOM
Pick an unbroken number to consistently target every minute, should be 2-3 reps short of failure each round.

9 min AMRAP
12 HSPU
12 Pull Ups
12 Front Rack Lunges 50/35

Rest 5 minutes

3 Rounds of
45 sec Max Cal Row
15 sec transition
45 sec Max Cal Ski
15 sec transition
45 sec Max Cal Bike
15 sec transition
1 minute Rest

09 Apr Wednesday 10/04/2019

Strength Stations:

-Sled Push
-Trap Bar Farmers Carry
-Yoke Carry

In groups on 4-6, spend 10 minutes at each station building to a maximum 15 metre weighted carry/push. Not for time.

WOD
21-15-9
Ground to Overhead 40/27.5
Lateral Burpees over the Bar

08 Apr Tuesday 09/04/2019

30 minute Strength
8×2 Clean Pulls @ 120% of 1RM Clean

Then

8×2 Squat Cleans @80% of 1RM Clean

3RFT
200m Run
25 KB Swings 24/16
15 Thrusters 45/30

07 Apr Monday 08/04/2019

Strength:
Superset
4×8 Ring dips (weighted if you can)
Rig hold for 60sec (accumulated if you have to drop)

WOD:
18min AMRAP

8 Push Press 60/40
15 Front Squats 60/40kg
40 Double Unders

04 Apr Friday 05/04/2019

In Pairs – Farmers Carry Relay:

Complete 3 x 200m farmers carry per person (total of 6 x 200m) – 2 x 16/24kg KB

30 minute EMOM:

18 Kettlebell Swings 16/24kg
15 Box jump Overs
16 Dumbell Snatches 15/22.5kg
16 Goblet Squats
11 Burpee to Rig
10/8 cal Assault Bike

03 Apr Thursday 04/04/2019

Tech:
Split Jerk
20 minutes
Working from the racks
Build to technical max then
10 × 1

16 min AMRAP
6 HSPU
7 T2B
5 Clean and Jerk 80/55
10 Straight leg sit ups (hands to toes)