August 30, 2018

Strength : 12 mins 

1 Sled Push 

20 Sec Plank 

1 Farmers Carry 

20 Sec Plank

5 Deadlifts

20 Sec Plank

10 Dumbell Strict Press (seated position)

20 Sec Plank

Wod : For Time 

1-10 Reps of 

Pull Ups (Strict) 

Dumbell Snatch 

Sit Ups 

August 29, 2018

Strength : Every 4  mins for 20 mins 

5 Bench 

10 Lat Raises with plates 

10 Front Raises with plate 

5 Wide Grip Pull up 

Condtioning: 3 rds  

Run 400 m

21 Thruster 40/30kg

Run 400 m

15 Thruster 

Run 400

9 Thruster 

* Time Cap 12 mins 

August 28, 2018

Midline : 6 mins 

20 Plate Sit-ups 

20 Russian Twist with plate 

20 Toe Touches 

Strength : 5 Rds ( 15 mins )

3 Power Clean ( no touch and go ) set each rep

6 High Box Jumps 

Condtioning : Partner AMRAP 10 mins

40 Slamballs 

20 Cals Bike 

40 HSPU/HRPU

20 Cals Row 

40 KB Goblet Squ...

August 27, 2018

Gymnastics: Handstand holds

Build to 3 mins/use wall walk to scale

Strength: Strict Press 

5x4@70%

Wod : 3rds for time 

70 Double Unders 

10 Push Press 60/40kg

15 Kb Swings (American) 24/16kg

August 26, 2018

Strength : Front Squat 

5 x 4 @ 70% 

Every 2 mins

Accessory : 3 rds 

Walking lunge with DB/KB suitcase carry 

Condtioning : AMRAP 12 mins 

Run 200m 

15 WallBalls 

10 Burpees

August 23, 2018

Strength :  10 min AMRAP 

1 Sled 

1 Carry 

4 Bench @60-70%

4 Deadlift @60-70%

5 Strict Dips

5 Strict Chins 

10 Weighted Sit Ups ( use plate ) 

Condtioning :  EMOTM X 15 

1. 3-5 Man Makers

2. 12/10 Cals on Bike 

3. 10 STOH 50/35kg

4. Rest 

Midline : 1 Round 

30 Sit Ups

30 Leg Raises 

3...

August 22, 2018

Strength : Every 90 secs x 8 

1 Hang Power Clean + 1 Hang Clean + 1 Jerk 

Condtioning : “ Desire “

5 mins 

Max Burpee Box Jumps 

Rest 5 mins

5 mins of 

30 Double Unders 

10 Slamballs 

August 21, 2018

Strength : Every 3 mins for 18 mins 

1 length of DB Front rack lunge 

20 Russian twist

15 Reverse Crunch 

15 Sec L sit from KB or Hollow Hold 

Condtioning: Partner AMRAP 15 mins 

Run 200 m together 

20 DB Push Press

20 DB Squat 

20 Burpees over DB 

Recommend weight 22.5/15kg 

August 20, 2018

Gymnastics: Pull Ups

3rds of 

5 Strict- 5 Kipping Pull Ups - 5 Kipping Chest To Bar 

Strength : Push Press 

7x3@70%

Wod : 12 min Amrap 

25 Wall Balls 

20 T2B

15 Push Ups 

August 19, 2018

Mobility : 10 mins 

Strength : Backsquats 7x3 @70%

Wod : 3 min Amrap 

7 Power Cleans 60/40kg 

7 Bar Hop Burpees

7 Kb Swings (american) 24/16

Rest 2 mins then go again. The aim is to go hard for 3 mins, rest and then match or better the first round. 

Go on Limerick 😜😜

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