08 Apr Monday 9 April 2018
12 min Squat Snatch Building to Heavy 3 Touch n Go.
Kipping Tech/Muscle Up progressions
Amanda – 20min Time Cap (For both WODs)
9-7-5
Muscle Up
Squat Snatch 60/40
Rest 2mins
18-14-10
Airbike Cals
Burpees
Protected: WOD/Blog
05 Apr Friday 6 April 2018
Strength:
6×3 rep Deadlift
15 minute AMRAP
10 KB Clean (2 KB) 24/16
5 Burpees
10 Toes to Bars
5 Burpees
04 Apr Thursday 5th April
Tech:
Kettlebell Clean and Jerks (2 KB)
Work Tech, then 3×10 Building to 10RM
WOD:
18 minute AMRAP
12 double KB Clean and Jerks (2 KB) 24/16
6 Burpees
12 Toes to Bars
6 Burpees
03 Apr Wednesday 4th April
Skill:
5 min Snatch Tech
10 min to complete
5×3 Squat Snatch (medium wieght, rest after each rep)
Strength:
10 min EMOM
3 Snatch Pull 60/40
2 Hang Power Snatch
1 OHS
15 min Ladder:
1,2,3,4,5,6,7… etc
Deadlift 60/40
Ring Dip
02 Apr Tuesday 3rd April
Skill:
8 min TABATA
Alternate between Hollow Rock Hold & Super Man Hold
5 min Toes to Bar Tech
5 min HSPU Tech
Gymnastics:
8 Min AMRAP
12 Toes to Bar
6 HSPU
For Time:
21/15/9
Pull Ups
Goblet Squats 24/16
KB Snatch
Push Ups
28 Mar Thursday 29th March
Strength: 20mins
SHSPU 5 x5 superset with max strict press 50/30kg…
WOD: For time complete 1 round of each of the following
1) 30 cal row 10 HSPU, 15 burpees, 20 DB snatch 22.5/15kg, 30 cal row…
2) 30 cal bike, 10 HSPU, 15 Burpees, 20 DB snatch, 30 cal bike..
. 3) 400 m run 10 HSPU, 15 Burpees, 20 DB snatch, 400m run
27 Mar Wednesday 28th March
Pairs Rower Interval Sprints = MAX EFFORT 100m, 200m, 300m, 400m, 500m. Partner A rows first then tags partner B.
25 Mar Monday 26th March
WOD: 12 min AMRAP
2,4,6,8, etc,
Squat Clean 70/45kg,
Pull ups…
Strength: 20 mins
Max Clean and Jerk….
22 Mar Friday 23rd march
Happy belated birthday Kirsten!!
Strength: max clean complex
1 power clean, 1 hang clean, 1 squat clean
WOD:
Buy in 100 wall balls
Then 5 rounds
20 hang clean (50/35)
15 Front squats
10 pull up
5 burpees
Buy out 400 m run