July 31, 2018

Strength : Push Press 

5 x 5 @70%

Accessory :

 4  x 8  Seated Dumbell Press 

Condtioning  :  Partner Up 

Amrap 15 mins

40 Slamballs

20 Toes To Bar 

40 Thrusters 40/30kg

20 HSPU or Hand release push up 

Run 400m

* Both Run together and 1 person working each movement 

July 30, 2018

Gymnastics : 5 mins of 

20 sec Handstand Hold 

3 Wall Walks 

20 sec Hollow Hold 

Strength: Deadlift 

5x5 @ 60%

Wod : 21/15/9

Wall Balls 

Burpees 

Kb swings 

July 29, 2018

Strength : Front Squat

Every 3 mins

10-8-8-6-4

Sets @ 50%,60%,65,70%,75% 

Condtioning :  

AMRAP 10  mins 

5 Pull up 

10 Push Up

15 Airsquats ( use wallball ) 

Rest 2 mins 

For Time 

30/25/20/15 

Sit ups

Double Unders 

July 26, 2018

Midline : 6 mins 

20 sec Flutter kicks 

10 Sec Hollow Hold 

20 Plank Leg raises ( 10 R + 10 L )

Strength : 12 mins 

1 Sled Push 

1 Farmer Carry 

1 Walking Lunge with DB ( 15 m )

4 Bench Press @70-75%

6 Strict Chins 

6 Dips 

200 m run with wall ball 

Condtioning : 4ds  of 30/30 

Sla...

July 25, 2018

Gymnastics: Pull Ups

5x5 with 3 sec hold at the top of each rep

Strength : Deadlift 

6x3 @70%

Wod : 3-2 min rounds with 1 min rest after each round

100 Double Unders/100 Single Skips

Max Wall Balls in remaining time left

Score is total Wall Balls at the end of 3 rounds. 

July 24, 2018

Strength : Every 2 mins for 12 mins 

1 Power Clean 

1 Hang Power Clean 

1 Hang Squat Clean 

Condtioning : Partner Up 

Every 5 mins for 20 mins 

Run 400m together 

20 HSPU / Push Ups

12 Squat Cleans 60/40kg  

* share out reps however you want 

July 23, 2018

Gymnastics: Core 

3rds

1 max effort L-Sit

10 sec Hollow Hold 

10 Hollow Rock

10 Leg Raises

Strength: Push Press

6x3 @70%

Wod : For Time 

40/30cals bike

40 Thrusters 30/20kg

30 T2B

20 Burpees 

July 22, 2018

Gymnastics : 7 mins 

3 Wall Walks 

30 sec Plank Hold ( use rings if possible)

Strength : Back Squat 

Every 3 mins 

10-8-8-6

Sets @ 50%,60%,65,70%

Condtioning : 

For time: 0-5 mins 
 

30 Push-ups, hand-release
30 Front Squats 40/30kg
30 Pull-ups

Rest 3 mins minutes

For Time 


20 Push...

July 19, 2018

Strength : AMRAP 14 mins 

1 Heavy Sled 

1 Farmers Carry 

5 Back Squats @ 60%

5 Dips ( use weight if possible )

5 Chin Ups ( use weight if possible)

10 Defecit Push-ups 

10 KB Step Ups 

Condtioning : AMRAP 12 mins 

Partner Up 

40 Double Unders

10  Push Press 50/35kg 

10/8 Cals Bik...

July 18, 2018

Strength : Deadlift 

8 @ 50%

6   @ 60%

4   @ 65%

4   @70%

2    75-80%

Condtioning : Every 3 mins for 15 mins 

12 Box Jumps 

10 Front Rack Lunges 50/35kg

8 Toes to Bar / V-Ups 

Midline : 3rds 

20 Sec Side Plank R + L

10 Reverse Crunch 

10 Sec Hollow Hold 

* rest 1 min after each roun...

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