Monday 1 x max effort strict pull ups Front squats every 2 mins 60%/3, 70%/3, 80%/3, 85%x2, 90%x2, 85%/2 WOD 2 rounds Run, 200 m 20 Pull-ups 20 Sit ups Run, 200 m 20 Push-ups 20 Air squats Run, 200 m Tuesday Warm up core Overhead plate carry – 2 x length of gym Clean […]
Monday Front squats Every 2 mins 10 x 2 @ 80% WOD – Partner WOD For time one partner working at a time: 52 Dumbbell/Kb Snatches 20/16kg 52 Dumbbell/Kb Front Squats (2x 20/16kg) 52 Dumbbell/Kb Clean & Jerks (2x 20/16kg) 52 Pull ups must also be completed – At any point and partners can work […]
Monday Front squats Every 2 mins 10 x 3 @ 75% +2.5kg Fight Club 3 rounds, 1 min per station, of: Thruster, 40/25 Power Clean, 40/25 Box Jump Over, 24/20 in Pull-up Assault Bike Calories Rest Tuesday Dead bug & Bird dog Farmers carry 50m alternate with partner. Clean & Jerk EMOTM for 12 […]
Monday Front squats Every 2 mins 10 x 3 @ 75% Pairs WOD Both partners complete all each runs In relay format 400m run 200m run 100m run Then breaking up how you like 50 Thrusters 40/25kg 50 Toes to bar Tuesday Dead bug 3 sets Farmers carry length of gym & back […]
Monday Front squats Every 2 mins 10 x 5 @ 70% + 2.5kg WOD For time: 22 Kettlebell Snatches, 22 Kb Oh Walking Lunges, 22 Push Up (Rings)s 16 Kettlebell Snatches, 16 Kb Oh Walking Lunges, 24/16kg Tuesday Dead bug 2 sets Over head plate walk 100m alternate with partner. Clean & Jerk EMTOM […]
Monday Front squats Every 2 mins 10 x 5 @ 70% + 2.5kg WOD 21-15-9 reps of: Kettlebell Snatch (one arm – R)s 24/16kg Kettlebell Snatch (one arm – L)s Pull-ups Tuesday Dead bug 2 sets Over head plate walk 50m alternate with partner. Clean & Jerk EMTOM for 10 mins Hang clean & Jerk […]
Monday Front squats Every 2 mins 10 x 5 @ 70% Pairs WOD Badger 3 rounds for time of: 30 Squat Cleans,42.5/30kg 30 Pull-ups Run 800 m (400m each and can run together) Tuesday Warm up Dead bug 3 sets Over head plate walk length of gym & back alternate with partner. Clean & […]
Deload week – Time to spend some time on Skills Monday Warm up Tabata Alternating 20 seconds max hight singles 10 seconds rest 20 seconds Doubles Double unders – Intermediate athletes working on max unbroken sets. Advanced atheltes (over 50 doubles easily) working on speeding up doubles time for 20 double unders every 20 seconds. […]
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 […]
