July 31, 2019

Strength: Strict Press 

5@60%

4@70%

3@80%

Wod : 3x4 min Amraps 

2 mins rest after each one 

5 Clean&Jerks

10 Bar Hop Burpees 

15 T2B

Weight goes up every round for C&J

40/50/60kg

60/70/80kg

Scale weight to a suitable load that you can move with good technique 

July 30, 2019

Strength: Bench Press

7x3 @70%

Wod : 5 min Amrap 

21/15/9

Box Jumps 

Slam Balls 

July 29, 2019

Core : 2rds of 

25 Hollow Rocks 

25 Sec Hollow Hold 

25 V-Ups 

25 Sec Hollow Hold 

Strength: 15 mins to build to a heavy complex of 

1 Power Clean 

1 Hang Power Clean 

1 Hang Squat Clean 

1 Shoulder To Overhead 

Focus on good technique and build to a heavy set 

Wod : Double "DT" 

...

July 28, 2019

Mobility 10-15 mins

Strength: Back Squats

15-20mins to set 10 rep max 

Wod : 21/15/9

Wall Balls

Burpees 

Also no Express class this Monday and Wednesday. Back as normal again next week. Apologies for this 

July 25, 2019

Strength: 20 mins 

Teams of 3 

Sled Push 400m (empty sled)

Sled Drag 400m 40/20kg

Farmers Carry 400m 

Sandbag carry 400m 

Man Makers x 15

Cals x 30

One person working on man makers and cals. Sled push/drag, farmers carry and sandbag carry, you can swap as much as you like duri...

July 24, 2019

Strength : Strict Press

15-20 mins to build to a 5 rep max 

Wod : For Time 

150 Thrusters 20/15kg

Workout starts with 3 burpees

Every min 3 min burpees until 150 Thrusters are complete 

July 23, 2019

Strength : Deadlifts 

Take 20 mins to find a 5 rep max 

Wod : For Time

50 Cals buy in 

 21/15/9

Hang Power Cleans 50/35kg

T2B

Buy out 

400m run 

July 21, 2019

Strength: Bench Press 

8,8,6,4,4

50%,60%,70%,75%,80%

Conditioning : Partner up

8 min AMRAP 

Bike erg 30 Cals 

80 Du's

40 DB Snatch 

Rest 2 mins 

8 Min AMRAP 

Row 30 Cals 

30 Swings Overhead 24/16kg

20 Push ups 

July 21, 2019

Strength : Back Squat 

Warm up to working sets 

3 @ 70%

3 @ 80%

3 @ 90%

Accessory : 4 X 10

Reverse Lunge With DB or KB 

Conditioning : Every 3 mins for 15

Run 200m

10 DB Press ( one DB) 

10 Down ups 

July 18, 2019

Core : 7 mins

Turkish get ups 

Strength: Deadlifts 

5@60%

5@70%

5-8@80%

Wod : For Time 

2rds

40 Wall Balls

30 Slam Balls

20 Pull Ups 

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