Monday Snatch Every 2mins Power 60%x3 Power 65%x3 Power 70%x2 Full 60%x3 Full 70%x2 Snatch extensions 80%x4 80%x4 WOD 15 Power Snatches, 75/55 lbs 30 Double Unders 15 Wall Balls, 20/14 lbs 30 Double Unders Tuesday Front squat 60%x4 70%x4 70%x4 80%x3 80%x3 Warm up and coach Power cleans for WOD. Focus on quality. […]
Monday Snatch Every 2mins Power 60%x3 Power 65%x3 Power 70%x2 Full 60%x3 Full 70%x2 Snatch extentions 80%x3 80%x3 WOD 11 Minute amrap 100m Run 6 Pull ups 3 toes to bar 6 press ups Tuesday Front squat 60%x3 70%x3 75%x3 80%x3 80%x3 80%x3 Partner Morrison Team of two, one person works at a time: 50-40-30-20-10: […]
Monday Snatch 1 rm – Competition style 15 Minute Warm up – building weights. Followed by 4 lifts – Aiming to hit your new 1RM WOD For time: 1 Power Clean 7 Handstand Push-ups 2 Power Cleans 6 Handstand Push-ups 3 Power Cleans 5 Handstand Push-ups 4 Power Cleans 4 Handstand Push-ups 5 Power Cleans […]
Tuesday Snatch 60%/1, 70%/1, (85%/1)x3 Front squats 70%/2, 85%x2, 90%x1, 85%/2 WOD 4 rounds for time of: 15 Hang Power Snatches, 40/25kg 30 Double Unders Wednesday Handstand walk skills 2 x Table back bear crawl Box HS walk warm up: 1 x 180 each direction circles 6 x shoulder taps Progress to wall: Facing […]
Monday 1 x max effort strict pull ups Front squats every 2 mins: 60%/2, 70%/2, 80%/2, 85%x2, 90%x2, 95%x1, 90%/2 WOD AMRAP 10 mins: Double Unders and Back Squats Complete as many rounds as possible in 10 mins of: 50 Double Unders 10 Back Squats, 60/40kg Tuesday Over head mobility Snatch every 2 […]
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 […]
