September 30, 2019

Strength/Skill : 15 Mins

10 Pistol Squats 

30 Double Unders or 30 Secs of Practice

5 Strict Ring pull ups or Rows or Muscle ups 

* quality reps  is what we are after. 

Conditioning : Partner up 

Every 3 mins for 18mins 

12 STOH 60/40 Kg 

16 Burpees over Bar 

12  Front Rack Lung...

September 29, 2019

Strength : Front Squat 

10 sets to build to a heavy Double 

*20 mins 

Conditioning :   12 min AMRAP 

15/12 Cals 

12 Knees to Elbow 

9 HSPU 

6 Burpee Box Jump 

September 26, 2019

Strength : 14 mins 

10-8-6-4-2

Of

Bench Press 

Strict Pull up 

Seated Floor DB Press 

* 1 Sled and 1 Carry after each set

Conditioning :   

3 rds for time 

15/12 Cals 

12 Single Arm Dumbell Thrusters

9    Chest to Bar

Time cap 7 mins 

September 25, 2019

Strength : Deadlift 

4 X 3 @70-75%

3 X 2 @80-85%

Conditioning : EMOTM X 18

Min 1  12/10 Cals 

Min 2  14 DB Snatch 

Min 3  12 Slam Balls 

Optional Finisher  : 3 rds

12/8 Push ups 

20 Sec Hollow hold  Hold 

September 24, 2019

Strength : Snatch Complex 

Every 2 mins for 12 mins 

1 High Hang Power Snatch 

1  Hang Power Snatch 

1 Hang Squat Snatch 

Wod : For Time 

100 Double Unders 

15 Box Jumps 

15 Kb Swings 24/16kg (American)

60 Double Unders 

15 Box Jumps 

15 Kb Swings 

30 Double Unders 

15 Box Jumps 

15...

September 23, 2019

Strength: Push Press 

15-20 mins to build to a heavy set of 2 

Wod : 7 min Ladder 

3 Clean & Jerks 60/40kg

3 T2B

6........

6........

9........

9........

Keep adding 3 reps each round for 7 mins 

September 22, 2019

Strength : Front Squat

Every 2:30 for sets 

3 X 6 @ 70%

3 X 3 @80,85,90%

Conditioning : For time 

40 Swings overhead 

20 Bar Facing Burpees 

10 Thruster 50/35kg

20 Bar Facing Burpees 

40 Swingead overhead 

* Time cap 12 mins 

* write up time or how you far you got on board 

September 19, 2019

Strength : 16 mins 

1 Farmers Carry 

1 Sled Push 

1 Length DB lunge Overhead Carry 

5 Strict Chins 

5 Bench 

10-20 Sec Ring Support hold 

10-20 Sec Handstand Hold 

Conditioning : For time 

18/15/12/9

Row for Cals 

HSPU/HRPU 

* Time cap 6 mins 

Core : 3 rds 

20/10 off

Dynamic plank wi...

September 18, 2019

😏 ( running shoes will help) 

September 17, 2019

Strength: Deadlifts 

6x3 @70%

Wod : For Time 

50 Wall Balls 

40 Slam Balls 

30 Pull Ups 

20 Burpees 

10 Power Cleans 70/50kg 

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