09 Sep Monday 10/09/2018
Strength 5×3 Front Squats
#Legs-go
For time
20-2 (20, 18, 16… etc) Wall Ball 9/6
1-10 (1, 2, 3… etc) OHS 50/30
100m between each set
Protected: WOD/Blog
23 Aug Friday 24/08/2018
Strength:
20 RM Back Squat
20 minute EMOM:
1) Cal Row
2) KB Swings 24/16
3) Pistols
4) Thrusters 45/30
5) Rest
Max reps each station
Score = total reps
22 Aug Thursday 22/08/2018
Conditioning:
1 X 400m Sprint
2 X 200m Sprint
4 X 100m Sprint
1:1 – Work:Rest
6 RFT
20 Pull Ups
20 Press Ups
20 Wall Balls 9/6
22 Aug Wednesday 22/08/2018
10 min AMRAP
5 STOH 90/60
10 Deadlifts 90/60
15 Box Jumps
3 min rest
7 min AMRAP
5 Cleans 90/60
10 Deadlifts 90/60
15 Box Jumps
3 min rest
4 min AMRAP
Max Burpee Box Jump Overs
20 Aug Tuesday 21/08/2018
Strength:
3 X 12 Dumbbell Bent Over Row (6 per arm)
Superset with 6 Strict Toes to Bars
WOD:
Chipper
50 Dumbbell Snatches 22.5/15
*
50 Toes to bars
*
50 Dumbbell Over Head Lunges
*
50 Toes to bars
*
50 1 Arm DB Thrusters
*=50 Double Unders
19 Aug Monday 20/08/2018
Strength:
Front Squats 5 X 5
WOD:
15 min AMRAP
15 Hang Cleans 50/32.5
15 Chest to Bar Pull Ups
150m Run
16 Aug Friday 16/08/2018
Gymnastics:
Beat Swing/Pull Up/Chest to Bar/Muscle Up Progressions
7 min EMOM
Pick a rep number you can maintain every minute for the 7 minutes for 1 of the following movements:
Pull Ups or Chest to Bars or Muscle Ups
7 Rounds for time:
21 Pull Ups
15 Box Jump Overs
Rest 60 seconds
Scale accordingly – each round should be hard and fast.
15 Aug Thursday 15/08/2018
Strength:
20 minutes to complete (not for time)
10 x 10 Strict Press 45/30
WOD:
15 min AMRAP
6 HSPU
9 Toes to bars
12 Front Squats 60/40
14 Aug Wednesday 14/08/18
Skill:
Rope Climb Tech – 5×2 Rope Climbs
If confident – Legless
WOD:
5 RFT
2 Rope Climb
20 Press Ups
200m Run
20 KB Swings 24/16
13 Aug Tuesday 13th of August 2018
Benchmark:
3×3 Heavy Clean and Jerk
12 min EMOM
Max Hang Clean and Jerk 60/40
40 Double Unders
2 min rest
21-15-9 (10 min cap)
Cluster 40/25
Burpees
