Friday 30 September 2016

Warm Up

3 Rounds
20 Thrusters with an empty bar
10 Sit Ups

Strength

5 Rounds of:
1st Minute: 5 x Thrusters
2nd Minute: 5 x Weighted Pull Ups
3rd Minute: Rest

Then

EMOM 5:

30 sec Plank
15 V-Ups

WOD

For time with a 7min time cap:

2 Rounds of
15-10-5
Power Snatches
Pull Ups

Wednesday 28 September 2016

Warm Up

3 Rounds of

5 Snatch Grip Deadlift
5 Hang Snatches
5 Snatches
5 Overhead Squats

Strength and Technique

2 Hang Snatches into Snatch into a OHS

2 Hang Cleans into Clean and Jerk

WOD

For time with a 7 min time cap

2 Rounds of

30 Ball slams
25 V-Ups
20 Weighted Step Ups (use 1 KB)

Tuesday 6 September 2016

Warm Up

3 Rounds
Run 400m
10 Burpees

Skill

Bar Muscle Ups

WOD

2 rounds of:

AMRAP 6
20 Wall balls
10 Toes to Bar

Rest 1 Min

AMRAP 6

10 Power Cleans 40/60kg
Run 200m

Monday 15 August 2016

Warm Up

3 Rounds
15 KB Swings
10 Goblet Squats
10 Squat Jumps

Strength

5 sets:

1st Minute- 5 X Front Squat
2nd Minute- 5 X Weighted Ring Dips
3rd Minute- Rest

then

EMOM 5

5 X Strict Press Behind Neck

WOD

4 Rounds for time:

30 Double Unders
20 Wall Balls
10 Push Ups

8 Min Time Cap

Friday 24 June 2016

Warm Up

3 Rounds
5 Burpees
10 Thrusters (bar only)

Strength

5 Sets of:

1st Minute- 5 Thrusters
2nd Minute- 5 Dips
3rd Minute- Rest

Then

EMOM 5

12 Supermans
12 V-Ups

WOD

AMRAP 7

15 Ball Slams
10 Lunges 25/50kg
5 Front Squats

Thursday 23 June 2016

Warm Up

3 Rounds
15 Ring Rows
15 V-Ups
15 Walking Lunges

Skill

Pull Ups

WOD

AMRAP 33

10 x 10m Burpee Shuttles
15 Toes to Bar
20 KB Swings
200m Row

Monday 6 June 2016

This week is transition week. Our new cycle will start on 13 June 2016.

Warm Up

3 Rounds

30 sec Handstand Hold
20 KB Swings
10 Ring Dips

WOD

In teams of 3:

AMRAP 20

500m Row
20 Push Press 35/60kg
20 Front Squats 35/60kg
20 Ball Slams

Friday 3 June 2016

Warm Up

3 Rounds

10 KB Swings
10 Burpees
10 Toes to Bar

Test Week Day 5:

1. 15 Min to find 1RM deadlift

2. “Burpee Box Jump Grace”

3 Rounds for time:

10 Clean and Jerk 43/60kg
10 Burpee Box Jumps

Thursday 2 June 2016

Warm Up

3 Rounds

30 Double Unders
15 Sit Ups
10 Push Ups

Test Week Day 4:

1. 10 Min to find 1RM weighted pull up

2. 10 Min to find 1RM weighted ring dip

3. With a running clock:

50 Wall Balls (3 Min Time Cap)

Rest 3 Min

50 Wall Balls (3 Min Time Cap)

Rest 3 Min

50 Wall Balls (3 Min Time Cap)

Wednesday 1 June 2016

Warm Up

3 Rounds

10 Cal Row
10 Strict Press
10 OHS

Test Week Day 3:

1. 15 Min to build to a 1RM Snatch

2. “Randy”

75 Power Snatches for time 25/35kg

3. Max reps strict pull ups