May 30, 2019

Strength : 15 mins 

1 Farmers Carry 

1 Push 

1 Drag 

2 Hang Power Clean 

4 Bench Press 

10-30 Sec Supinated isometric

10-30 Sec Ring Support hold 

10-30 Sec Hollow Hold 

Conditioning : 8 min AMRAP 

Run 100m

10 Hang DB C + J 

20 Sit ups 

May 29, 2019

Strength : Deadlift 

5 X 4

60%,65%,70%,75%,80%

Every 3 mins 

Conditioning : 25/20/15/10/5

DB Box step overs ( use one DB) 

Push Ups

Cals on Bike 

May 28, 2019

Skill :  Quality 

10-15 mins 

5 Strict HSPU / Pike Push Up 

10 Pistol Squats 

20 Sec L Sit 

Strict Muscle up / Ring Pull up 

Conditioning : Tabata of 

4rds 

40/20

DB Snatch 

Row for Cals 

Reverse Lunge with KB 

Plank 

* complete all 4 rds of one movement before moving on.  

May 27, 2019

Strength: Back Squats 

Every 2 mins for 12 mins 

4 reps @65%

Wod : Partner Wod (For Time)

3rds of 

30 Power Cleans 60/40kg

30 Wall Balls 

100 Double Unders 

May 26, 2019

Strength : Press and Pull



Every 3 mins for 15 mins



4 Strict press

6 Strict Chin up

10 DB bent over rows 

Conditioning : 8 min ladder 

 
5 STOH 42.5/30 KG

5 Burpee over bar Lateral

5 Chest to Bar 

 * add 1 rep each Rd completed 

Midline : 6 mins 

15 Sec Hollow to 15 Sec Arch 

10...

May 23, 2019

Strength: 12 mins 

1 sled push 

1 farmers carry 

5 man makers 

5 bench press 

10 cals AB

Wod : 3rds for time

15 Hang Power Cleans 60/40kg

15 Burpees over the bar

May 22, 2019

Strength : Deadlift 

2 X 6  @ 70%

2 X 4  @ 75-80%

1 X 3  @80-85%

1 X 10  @50%

Every 3 mins 

Conditioning : 3 rds 

21 Dumbell Snatch 

15 Dumbell step ups 

9   HSPU / HRPU

* Time cap 10 mins 

May 21, 2019

Skills : 15 mins



5 Strict HSPU/ Progessions

Strict toes to bar  Progressions

X Strict Muscle up / Progessions

10 Pistol Squat / Progessions



Conditioning : Every 3  mins for 15  



10 Toes To Bar
40 Double Unders
10 Burpee 



 

May 20, 2019

Strength : Snatch

2 Sets

Of

3 Pause Power Snatch 

( 3 sec Pause mid shin + 3 at knee + 3 at mid thigh) 


Every 2 mins for 10 mins  

Conditioning : Partner up 

 AMRAP 15 MINS 

16 Shoulder over head  50/35kg

28 KB Swings over head 24/16kg

40/32 Cals Bike/Rower 

* 1 person working...

May 19, 2019

Strength : Back Squat 

2 X 4 @ 70%

2 X 3 @ 80%

2 X 2 @90%

1 X 10 @50%

warm up to working set of 70% and then every 3 mins for sets. 

Conditioning : 10 min AMRAP 

Run 100m 

15 Wall Ball 

10 Push up

5 Strict Pull up 

Finisher : 5 rds 

20 Sec Hollow into 20 Sec Arch 

30 Sec rest Betwe...

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