Monday Every 2 mins C & J 5 x 1 95% Clean pull 3 x 2 110% Pairs WOD 14 Minute Amrap Alternating in relay format 1 round each 2 Power cleans 2 Front squats 8 Bar over burpees RX 50/30kg RX+ 65/40kg Tuesday Every 2 mins Power snatch 5 x 1 95% Overhead squat […]
Monday Every 2 mins C & J 5 x 1 90% Clean pull 3 x 3 105% Pairs WOD adaption “The Chief” Alternating in relay format 6 rounds 3 rounds each. 3 min AMRAP each alternating. 3 power cleans 60/40 6 press ups 9 air squats Tuesday Every 2 mins Power snatch 5 x 1 […]
We are starting a new 4 week olympic lifting cycle, This is a great opportunity for all our athletes to improve their 1rm olympic lifts. We will be retesting in 5 weeks. Monday Bank holiday pairs Comp 10:30-12:30 3 WODS 8 mins Tuesday C & J 5 x 2 Clean pull 3 x 3 WOD […]
Monday Warm up squats with bar 5-5-1 Ecccentric, isometric concentric Clean warm up EMOTM for 5 mins (2 second pause in split position) Jerk skills – 2 Split Jerk strict Press + 1 Jerk balance + 1 Jerk Every 2 mins for 6 mins Climbing Clean & jerk + Hang clean & jerk Every […]
Monday Warm up squats with bar 5-5-1 Ecccentric, isometric concentric Clean warm up EMOTM for 5 mins Jerk skills – 3 Split Jerk strict Press + 2 Jerk balance Every 2 mins for 8 mins Climbing 2 Clean + 1 Jerk Every 2 mins for 6 mins 1 x Clean & Jerk Pairs WOD Using […]
Monaday Bank holiday Monday Pairs comp. Tuesday Warm up squats with bar 5-5-1 Ecccentric, isometric concentric Clean warm up Jerk skills – 2 second pause in dip and catch Every 2 mins for 8 mins Climbing 1 clean + 1 Hang clean + 1 Jerk Every 2 mins for 6 mins 1 x Clean & […]
Monday Warm up squats with bar 5-5-1 Ecccentric, isometric concentric Clean warm up Jerk skills – 2 second pause in dip and catch Every 2 mins for 8 mins Climbing 2 Clean & Jerks Every 2 mins for 6 mins 1 x Clean & Jerk Pairs WOD Open workout 12.3 18 mins to be completed […]
Monday Warm up squats with bar 5-5-1 Ecccentric, isometric concentric Clean warm up Jerk skills – 2 second pause in dip and catch Every 2 mins for 16 mins Climbing 2 Clean + Jerk Pairs WOD 12 minute amrap in relay format: 10 press ups 10 barbell thrusters 10 Box jumps SC press ups / […]
Monday Warm up squats with bar 5-5-1 Ecccentric, isometric concentric Clean warm up Jerk skills – 2 second pause in dip and catch Every 2 mins for 12 mins Climbing to 80% Max Clean + Jerk Pairs WOD 4 rounds for time 25 ring dips 25 toes to bar 25 burpees SC press ups / […]
