October 31, 2018

Strength : Every 90 secs  8 rds  ( 12 mins )

2 X Hang Power Clean + 1 Hang Squat Clean 

Condtioning: For Time .

Partner  up

100 AB Mat Sit Ups 

100 Wall Balls

1000/900 m row 

100 Slamballs 

* complete in what ever order you want.

Time Cap ( 15mins ) 

October 30, 2018

Mobility for shoulders 15 mins 

Strength : Strict Press 

5x3 @60/65%

Wod : 10/9/8/7/6/5/4/3/2/1

Burpees

Strict Pull Ups 

10 min time cap 

October 29, 2018

Strength : Front Squat  every 3 mins for 18 mins 

6 x 4 

Start @ 60%,65%,65%,70%,70%,75% 

Super set with DB/KB bent over Row.

7 each side 

Conditioning: Every 3 mins for 21 mins ( 7 rds ) 

12/10 Cals Bike/Rower

20 Swings 

10 Single DB press

October 25, 2018

Strength : 15 mins Cap

10-8-6-4-2

Seated Strict DB/KB Press

Reverse DB/KB Reverse Lunge Lunge 

Bench Press @50-60%

Conditioning: Every 3 mins for 12

21 Barbell Thrusters 

15 Push Ups 

9 Strict Pull Ups/Chins 

Core : 3 rds 

30 on 15 off

Hollow Hold 

Mountain Climbers

Leg Raises

October 24, 2018

Strength: Deadlifts (25mins)

2x5@50%

2x4@60%

2x3@70%

3x1@80-85%

Wod : 8 min Amrap 

10/8 cals bike/ski/rower 

10 Slam Balls

10 Hang Power Cleans 40/30kg

200m run 

October 23, 2018

Strength : Clean  

8 rds Every 2 mins 

1 Pause Clean ( pause 3 secs at Hang )

1 Full Clean 

1 Front Squat 

Conditioning : Partner  Up  14 mins 

15 KB Swings 24/16kg American 

12 Goblet Squats 

9 Chest to bar/ Pull Up 

6 HSPU 

* I person does full rd 

October 22, 2018

Gymnastics : 7 mins 

2 Wall walks 

15 sec Hollow Hold 

10 Close Grip Push Ups 

Strength: Strict Press  ( 15 min ) 

2 x 5 @60%

2 x 4 @65%

2 x 3 @70%

Conditioning:  3 x 3 min AMRAP 

10 Wall Balls 

10 DB Snatches

25 Double Unders 

Rest 1:00 between sets 

October 21, 2018

Strength : Back Squat ( 20 mins )

5 x 7 @ 40-50 %

Tempo 32X

Focus is 3 second controlled descent with a 2 sec pause at bottom  explode up. 

Accessory : 3 rds of Front DB/KB lunge 

1 length of Gym 

Condtioning : 

15/12/9/6

Burpee Box Jumps 

Toes to Bar 

Run 400 m 

October 18, 2018

Strength : 12 mins 

1 Sled

1 Farmer Carry

3 Hangpower Clean

5 Bench Press

10 Cals Ski/Bike ( no rower ) 

10-15 Sec Ring Support 

Conditioning :  Tabata 

Wallballs

KB Swings

Slam Balls

October 17, 2018

Gymnastics  : Pull Ups 

5x5 with a 15 sec hang before starting each set 

Strength : Deadlift 

7x3 @65-70%

Wod : 6 min Amrap 

8 Thrusters 40/30kg

8 Pull Ups 

8 Push Ups 

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