Monday
Tabata
Hand stand hold
double unders
HSPU skills 18 mins
Alternating every Minute (6 sets each every 3 mins)
L1 Min 1- Headstand to Press ups
L2 Min 2 – Kipping on plates or matt
L3 Min 3 – Deficit HSPU x 6
WOD
Run 400m
10 burpees
Run 200m
10 Burpees
Run 100m
10 Burpees
Tuesday
EMOTM Alternating for 8 Mins
5 Bridge ups
Sub Max chin ups
Teach wall ball technique
Use hips, focus on accuracy and quality of catch.
3 x 5 Max height & weight wall balls
Bench mark wod:
Karen
150 Wall balls for time

Wednesday
Tricep opening press on box 5-5
Bicep opening curls on box 5-5-5
10 x Hollow body rock
10 x v ups with 3 second pause
20 Strict press with bar
Straight into Every 2 mins
4 x 10 Push press climbing
WOD 3 rounds
60 seconds on each station
Dumbbell lunge 15/10kg
Box jump
Ring press ups
KB Swings (Russian) 24/20kg
Row
Rest
RX+ bike instead of row
Thursday
EMOTM for 10 mins
5 Power clean + 2 Front squats
@ 50% of power clean max
WOD 5 rounds for time
21 Double unders
15 KB lunges
9 Sit ups
RX 16/12kg RX+ 24/20kg
Friday
EMOTM x 16
ODD 8 x OH squats
Even 6 x Toes to bar
@50% Snatch max
WOD 25 Minute Timecap
Run 600m
6 rounds
5 Pull ups
10 Press ups
15 Air squats
Run 600m

Saturday
Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall
5 Box Jumps
Strength Cleans Coach cleans – Build to heavy 3
WOD: 12 Minute am rap
5 x Barbell burpees
7 x Front squat – Barbell
9 x Push press
100m run
RX = 20/15kg
11am class
WOD
TBA