November 28, 2019

Strength : 12 mins 

1 Sled Push 

1 Farmers Carry 

3 Man Makers 

3 Deadlifts 

10 Sec L-Sit 

5 Cals Ski Erg 

Wod : 3rds for Time 

70 Double Unders 

21 Pull Ups 

12 Slam Balls 

November 27, 2019

Strength : Every 3 mins  for 18 mins (6 sets) 

4 Bench Press @ 70-80%%

6 Strict Chins 

8 DB rows each side 

Conditioning : For Time 

15 Front Squats 50/35kg

Run 200m 

12 STOH the first 50/35kg

Run 200 m 

9 Thruster 50/35kg 

Run 200m

12 STOH 50/35kg

Run 200m

15 Front Squats 50/35kg

November 26, 2019

Strength : Clean 

20 mins to build to a heavy clean 

* beginners - keep weight light and focus on technique 

Condtioning : 

21-15-9-21

Box Jump overs 

DB Snatch 

Time cap 10 mins 

Core : 3 rds 

20 Russian Twist 

15 Hollow Rock / hold 

November 25, 2019

Gymnastics Strength: 

Accumulate 2 mins hanging in False Grip (rings)

False Grip Pull Ups 5x3 

Ring Dips 5x3 

Working transitions for Muscle Ups 

Wod : Partner Up 

50 Cals 

50 T2B 

40 Cals 

Kb Swings 

30 Cals 

30 Burpees 

1 person working 1 resting for all movements except for bur...

November 24, 2019

Strength : Back Squat 

2 X 6 @ 60%

2 X 4 @ 70%

2 X 3 @ 80%

Every 2:30

Conditioning : For time 

Buy in 100 Double Unders/150 Singles+10 Down ups 

50   Wall Balls  

8/5 Strict Pull ups 

40   Wall Balls 

8/5 Strict Pull ups 

30   Wall Balls 

8/5 Strict Pull ups 

20  Wall Balls 

8/5 Str...

November 21, 2019

Strength: 10 mins 

1 Sled Push 

1 Farmers Carry 

5 Ring Dips or 10 sec support on rings 

1 Heavy Squat Clean 

7 Dumbbell Thrusters 

Wod : 5x2 min rounds with 1 min rest after each 

5 Thrusters 20/15kg 

10 Burpees over Bar 

Weight goes up each round in Thrusters and burpees come...

November 20, 2019

Strength : Deadlift 

2 X 5 @ 40%

2 X 5 @ 50%

2 X 4 @ 60%

1 X 3 @ 70%

1 X 2 @ 80%

1 X 1 @ 85%

1 X 1 @ 90+%

Conditioning : For Time 

Row 1k or Bike 2 k

50 Airsquats 

30 Pullups

20 Push ups 

*Time cap 10 mins 

November 19, 2019

Strength : Every 2 mins for 14 mins

1 Snatch DL 

1 Snatch Pull 

1 Power Snatch 

1 OHS 

Conditioning : Every 2:30 for mins 15 mins  ( 6 rds) 

16 DB Snatch 

12 Box Step ups with DB

8   Down Ups     

November 18, 2019

Strength : Strict Press



2 X 6 @ 50%

2 X 4 @ 60%

2 X 3 @ 70%

2 X 2 @ 80% 

* Superset each set with Ring Rows 5-8 reps ( use box if necessary) 

Conditioning : Partner up 

10 rds for time 

30 Double Unders /50 singles 

10 Toes to Bar 

5   Shoulder to Overhead 60/40kg 

* you go I go...

November 17, 2019

Strength : Back Squat 

2 X 8 @50 %

2 X 6 @60 %

2 X 3 @70 %

2 X 2 @80%

Conditioning : Max effort

3 mins Max target Burpee 

2 mins rest

3 mins Max Wall Ball

2 mins rest 

3 mins Max Metres on Bike erg or Rower 

* record your score on each movements on whiteboard 😊

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