September 16, 2019

Strength : Push Press + Push Jerk 

5 sets 

Of 

4 Push Press + 1 Push Jerk 

Conditioning : For Time 

400m Run (together)

50 DB Snatch 22.5/15kg

400m Row 

50 DB Box Step ups  22.5/15kg

800m Bike erg 

50 Chest to Bar 

400m Run together 

September 15, 2019

Strength : Front Squat 

4 X 4 @70%

2 X 3 @80, 90%

1 X 2 @90%+

Conditioning : 10 rds 

9    Thruster 42. 5/30kg

35  Double Unders or 60 Ss

* 15 Min cap 

September 12, 2019

Strength: 12 mins 

1 sled push 

100m farmers carry

5 man makers 

5 deadlifts 

20 plank 

10 cals rower 

Wod : For Time 

3rds of 

15 T2B 

15 Slam Balls 

15 Shoulder To Over Head 50/35kg

September 11, 2019

Strength : Press and Pull

Every 3 mins for 15 mins 

4 Bench 

6 Strict wide grip pull ups

15 Sec Hollow Rock / hold 

Conditioning : 4 rds 

40/20 on/off

Assault bike 

Burpee to target 

KB Swings American 24/16kg

Box Jump overs 

* switch every movement 

September 10, 2019

Strength : Snatch + Overhead Squat 

Every 2 mins for 12 mins

1 Hang Power Snatch

1 Hang Full Snatch 

2 Overhead Squats 

Conditioning : 

2 rds 

20 DB Snatch 22.5/15kg

Run 200 m

20 Hand release Push up

Into 

2 rds 

10 DB one arm Thruster 22.5 /15kg

Run 200 m 

10 Burpee over DB 

September 9, 2019

Strength : Barbell Front rack lunge 

Every 3 mins for 15 

10 reps 5 R + 5 L 

Conditioning : Partner up 

10 rds 

40 Double Unders or 5 penguin jumps + 40 single skips 

8 Pull ups 

6Front Squats 60/40kg 

* 1 person does full round before other person starts 

Time Cap 15 mins 

September 8, 2019

Strength: Back Squats 

3x5@50%

3x4@60%

3x3@70%

Wod : For Time 

1k Row/2k Bike

30 Wall Balls 

30 T2B 

September 5, 2019

Strength: 10 Mins 

2 Sled Push 

1 Farmers Carry 

3 Deadlifts 

10 Cals Ab 

Wod : 3 min Amrap 

7 Box Step Ups 

7 Front Squats 40/30kg

7 Pull Ups 

Rest 2 mins 

3 min Amrap 

7 Box Step Ups 

7 Front Squats 50/40kg

7 Pull Ups 

Rest 2 mins 

3 min Amrap 

7 Box Step ups 

7 Front Squats 60/40kg 

...

September 4, 2019

Strength: Bench Press 

5x3 @70%

Push Up Challenge : To Be Announced 💪

Wod : "Grace"  For Time 

30 Clean & Jerks 60/40kg

September 3, 2019

Strength : Overhead Squat 

6 X 4 

* 3 Sec pause at bottom of each rep

Keep it light and focus on positioning. 

Conditioning : 

6  min AMRAP 

16 Wall Balls 

8   Toes to Bar 

Rest 90 secs 

6 min AMRAP 

16 KB Swings American 24/16kg

8   HSPU  or  Seated DB Press 

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