April 30, 2019

Strength/Gymnastics : 20 mins 

5 Strict Pull ups  ( add weight if necessary) 

5 Pike Push Ups ( partner up to spot, each other ) 

20 Sec Hollow hold 

20 Ring Support hold 

Conditioning : For time 

 Partner up 

40 Thruster 42.5/30kg

50/40 Cals Row 

30 Thruster 50/35kg

50/40  Cal...

April 29, 2019

Strength/Skill 

Hang Power Snatch 

15 mins working on technique 

Wod : 10 min Ladder 

3 Power Cleans 60/40kg

3 T2B 

3 Box Jumps Over

6.........

6.........

6.........

9..........

9..........

9..........

Keep adding 3 reps every round until 10 mins is up 

April 28, 2019

Strength : Back Squat 

Every 3 mins 

2 X 8 @60%

2 X 6 @70%

1 X 4 @75-80%

Accessory work : 3 rds 

2 X DB front rack or suitcase carry length of gym 

Conditioning : 8 mins 

Run/Row 400m or Bike 800m

In remainder of time 

AMRAP 

16 Wall Balls 

12 Push ups 

April 25, 2019

Strength: 10 mins 

2 Sled Pushes

5 Deadlifts @65%

5 Man Makers 

Wod 3x3 min amraps with 2 mins rest after each

3 Strict Pull Ups

6 Kb Swings (American) 24/16kg

9 Air Squats

April 24, 2019

Strength : Every 2 mins for 12 mins



4 Heavy Thrusters



Conditioning : Every  4 min for 16 mins 

Row 400m Bike 800m 

10 Hang Power Cleans 60/40kg

April 23, 2019

Strength : Bench Press 

8,8,6,4,2

Build to a heavy Double 

Skill : Toes to Bar 

5 rds of 

5-10 Toe to Bar ( unbroken sets) 

Conditioning : 8  min AMRAP 

15 Box Jump overs 

12 DB Snatch 

9   Burpee 

April 22, 2019

Strength : Front Squat 

3 X 6 @ 60-70%

2 X 3 @ 70-80%

1 X 2 @ 80-90%

Conditioning : Every 3 mins for 18 mins 

Run/Row 200m or Bike 400m

15 Wall Balls 

5 - 10 Strict Pull up / Horizontal row / Ring row 

Core : 3 rds 

10 Reverse crunches

10sec hollow hold

20 Russian twists 

Rest 30...

April 18, 2019

Strength: 12 mins 

1 sled push

1 farmers carry

5 strict pull ups

5 man makers

10 cals bike 

5 bench press 

Wod : "Grace"

30 Clean & Jerks 60/40kg

April 17, 2019

Strength : Deadlift 

3 X 5 @ 60%

3 X 4 @ 70%

Conditioning : 3 rds for time 

Run 400m

10 Clean and Jerks with 1 Dumbell 

10 Reverse lunge with Dumbell 

April 16, 2019

Skill : Clean 

Every 2 mins for 16 mins 

I Power Clean 

1 Hang Power 

1 Squat Clean 

* we are going to focus on speed so keep weight moderate 

Conditioning : EMOTM X 15

1 Front Squat X 5 ( clean barbell from floor if possible ) 

2 Lateral Burpee over barbell X 12

3 Double Under...

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