Warm up: 2 RFQ 1min single skips 10 legs swings each leg 20 second calve stretch 10 shoulder dislocates Strength: Jerk x 2 (Work from rack) *Points of performance – catch in dip – heels down – strong front rack W.O.D: “Annie” 50-40-30-20-10 Double unders Sit ups

Technique: Rowing technique and efficiency Warm up: Rowling to 1km (Penalty = burpees) *Points of performance – legs then arms – heels down W.O.D: 2km row For time! Finisher: 6 Min AMRAP 12 KB Swings (24/16) 6 burpees

Warm up: 3 RFQ 100m run 10m toy soldiers 5m inchworm 8 scap pull ups *Points of performance – high intensity and then slow heart rate down – hard and fast sprints W.O.D: Emom 20 5 snatch + 5 pull ups (40/30) 100m sprint 10 box jumps + 10 deadlifts (40/30) 10/8 cal assault bike

Warm up: 3 RNFT 200m Row 10 RDL’s 8 slow wall squats Hip flow stretches Tech: Deadlift x 5 No heavier than 120/80 *Points of performance – drive through heels – chest up W.O.D: 1 RFT 20-18-16-14-12-10 Deadlifts (80/50) Wall balls

Warm up: 3 RNFT 100m run 10 lunges (5 each side) 5 kick back burpees 10 Jumping air squats 5 RDL’s Tech: Hang power clean x 5 (Focus on recycling efficiency) *Points of performance – fast elbows – catch in a dip – heels down W.O.D: 18 minute AMRAP 21 hang cleans (50/35) 15 front […]

Warm up: 3 rounds: 15/12 cal row 10m knees to chest 10m OH lunges (pvc pipe) 8 Behind the neck push jerks 8 muscle snatches Strength: Power snatch x 3 Building in weight WOD: 1 RFT 75 power snatches (35/25) – emom – 4 burpees

Warm up: 3 rounds 50 single skips Hip flow stretches 8 kip swings 5 kip swings 8 slow wall squats Strength: Over head squats x 3 building in weight Sotts press x 5 in between sets W.O.D Emom 15:00 12 ohs (60/40) 12 bar facing burpees 12 toes to bar

Warm up: 4 x 20m shuttles 10m pvc pipe over head lunges 8 dislocates 5m inch worm w/ push up 8 wall squats Strength: Push press x 4 5 RFT (rounds for time): 10 Thrusters 50/35 15 Pull up Run 200m

3 Rounds for quality: 200m Row 10m toy soldiers 10m lunge 8 air squats 8 RDL’s Strength/Technique: Power Clean x 3 TnG building to no heavier than 70kg/45kg *work perfect technique, and warm up for wod Wod: 15min AMRAP 15 wall balls 15 power cleans (50/35) 15 sit ups

Part A: Warm up: Rowling (rowing + bowling) Part B: mobilise and prime muscles for workout Part C: Emom 21:00 1) Calorie row (15/12) 2) 8 burpee box jump over 3) 30 double unders + 3 muscle ups