18 Dec Wednesday 19/12/2018
14 min EMOM
- 1-7 Ring Muscle Ups
- 3 Squat Cleans 100/65
WOD:
4 RFT
15 C2B Pull Ups
30 Wall Balls
Protected: WOD/Blog
17 Dec Tuesday 18/12/2018
Strength:
Back Squat 5×5 – Building
Conditioning:
7 min AMRAP
7 HSPU
7 Thrusters 45/30
3min rest
7 min AMRAP
7 Burpee over bar
7 OHS 45/30
16 Dec Monday 17/12/2018
I
Conditioning
3 × 800m Run
Work:Rest = 1:1
WOD:
10 RFT
10 T2B
10 Push Press 60/40
30 Double Unders
13 Dec Friday 14/12/2018
Strength:
Strict Press – 6 heavy sets of 3 reps (rest the bar completely on the shoulders at the bottom of each rep, focusing on the shoulder drive out of the bottom of this position).
Hero WOD
Jack
20 min AMRAP
10 Push Press 52.5/37.5
10 KB Swing 24/16
10 Box Jumps
12 Dec Thursday 13/12/2018
24 min EMOM
1) 12/9 Cal AB
2) 24 Dumbbell Snatches 22.5/15
3) 12 Burpees
4) 1 min rest
Straight into…
8 min AMRAP
Buy in – 800m Run
Max reps Ground to Overhead 45/30
11 Dec Wednesday 12/12/2018
Strength:
6 × 3 Heavy Front Squats
WOD:
18 min AMRAP
30 Wall Balls 9/6
30 Sit-ups
30 Press-ups
10 Dec Tuesday 11/12/2018
Strength:
Strict Pull Ups – 3 sets of 10 reps (Weighted if strong enough)
15-12-9
Ring Muscle Ups
Box Jump Overs
Rest 4 minutes
15-12-9
Bar Muscle Ups
Box Jumps
09 Dec Monday 10/12/2018
Strength:
14 minute E2MOM
5 Hang Power Cleans @ 65% of 1RM Squat Clean
2 Rounds for Time:
40 Dead Lifts 100/65
200m run
40 KB Swings 24/16
200m run
40 Pull Ups
200m run
06 Dec Friday 07/12/2018
Hero WOD
BERT
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
05 Dec Thursday 06/12/2018
Strength:
5 × 4 Power Snatch @ 80% of 1RM
WOD:
21-15-9
Power Snatches 45/30
KB Swings 24/16
Thrusters 45/30