Strength: T2B/Rope climbs, Go over tech for both then 6 rounds of 1.30 on 1.30 off 5-10 T2B + 1-2 rope climbs   WOD: 9min AMRAP Ladder 2,4,6,8,etc T2B, OH squat @50/35kg

Individual Wod: “13.4” 3-6-9-12-15-18 etc Clean and jerks (60/42.5kg) toes to bar   Partner Wod: partner 1, completes as many rounds of ‘Cindy’ as possible while partner 2, runs 400m. Cindy = 5 pull ups, 10 push ups, 15 air squats

Wod: In pairs with a running clock 45mins. Row 300/250cal or bike 250/200cal (split into 5 even round each) do 1-3 rope climbs after each set of cals… straight to 150 Wall balls 9/6kg shared (one working at a time) 100 KB Swings 24/16kg shared (one working at a time). Back to Row or Bike […]

Strength: Hang clean complex 15mins to go heavy 2x hang pwr cleans + 1x hang squat clean…   WOD: 7min AMRAP 4 Hang Squat cleans 60/40, 8 OB burpees   rest 3 min,   7min AMRAP 4 Hang power cleans, 8 S2OH

Interval Day: Cardio Hit each WOD hard! 12 * 9 * 6 Power Clean 50/35kg, *=40 double unders,   Rest 3 mins   12 * 9 * 6 Squat Snatch 50/35kg, *= 200m run,   Rest 3mins   12 * 9 * 6 Thrusters 50/35kg *= 40 Double unders,   Rest 3 mins…   12 * […]

Gymnastics: HSPU progressions and tech for 15mins   WOD: For time 5 rounds 9/7 cal bike, 7 HSPU   then 5 rounds 200m run, 10 burpees,   then 5 rounds 12/9 cal row, 25 DU

Wod: “modified 16.1” 20min Amrap 10 Overhead lunges (42.5/30) 8 bar facing burpees 10 overhead lunges 8 Chest to bar pull ups

In 3’s 1min on/2min off… 10 rounds alternating 12/9 cal row then in remaining time max alternating DB snatch (22.5/15kg)   After last round team 800m deadball (deadball is ready to go before WOD starts)

WOD: For time 5 rounds 10 Deadlifts 70/45kg, 10 BF burpees,   rest 3 mins then 4 rounds 10 Front squats, 10 HSPU,   rest 3 mins then 3 rounds 10 S2OH 100m run