11 Jan Friday 12th January
Snatch:
15mins to work up to a heavy 3 rep squat snatch
WOD: 7 rounds 1 min on/2mins off,
2x Snatch 80/50kg then max cal bike in remaining time
Score = total cals
Protected: WOD/Blog
10 Jan Thursday 11th January
Gymnastics: 15mins
HSPU, HS Walk work
WOD: EMOM x18
1) 25 Double unders + 10 HSPU/3 Wall climbs
2) 25 Double unders + 8 Box jump over
3) 25 Double unders + 6 Burpees
09 Jan Wednesday 10th January
Cardio:
in 3’s Row 5km,
Rest 3 mins,
15min Dead ball complex,
5x hang cleans,
walk,
4x squats,
walk,
3x G2S (no dropping, anytime)
Every drop 200m run for group, Alternating between 3’s (prepare Deadball before row)
08 Jan Tuesday 9th January
Gymnastics.
T2B 20mins of progressions and ladder 2,4,6,8,10,12,etc how high up the ladder can you go unbroken……..
For time:
Rx Dumbell, Scaled KB.
10* 20*30*40*50*
Alt Dumbell snatch 22.5/15kg’
*= 10 T2B
07 Jan Monday 8th January
Strength:
Clean 15mins work up to max double TNG then at 65% of that weight every 15sec for 20 rounds do 1 Pwr clean+ 1 Clean TNG
WOD: 7min AMRAP
3,6,9,12 etc
Front squats 60/40,
T2B
05 Jan Friday 5th December
WOD: Modified “fatal forty”
buy in: 400m run/20 cal row or ski/15 cal bike
40 wall balls (9/6)
40 hang power cleans (40/30)
40 pull ups
40 deadlifts
40 push ups
40 box jumps
40 kb swings (24/16)
40 T2B
40 air squats
40 hang power snatch
40 double unders
40 sit ups
40 burpees
04 Jan Thursday 4th January
WOD: 15min amrap
10 deadlifts (100/70)
20 kb swings (24/16)
30 air squats
-2mins rest into 3RFT-
10 deadlifts
20kb swings
30 air squats
03 Jan Wednesday 3rd January
W.O.D: 25min amrap
*5*10*15*20*
Power Clean (50/35)
wall ball (9/6)
burpee over the bar
*= 400m run
28 Dec Friday 29th August
WOD: For time
31 push press (40/30)
31 pull ups
31 snatches
31 sit ups
31 toes to bar
31 push ups
31 box jumps (24”/20”)
31 back squats
31 unbroken double unders
31 thrusters
31 lunges
31 burpees
then a 365m row
28 Dec Thursday 8th December
WOD:
30 c2b buy in
21 c&j (60/40)
800m run
15 c&j
400m run
9 c&j
200m run
30 ctb buy out