January 24, 2020

Strength: 12 mins 

1 Sled Push 

1 Farmers Carry 

5 Bench Press 

5 Man Makers 

5 Strict T2B 

10 Cals 

Wod: 3rd for time 

15 DB Snatch 

15 Goblet Squats 32/24kg 

15 Push Ups 

Core : 3rds of 

10 Flutter Kicks 

10 Leg raises 

10 Russian Twists 

2 mins Hollow Hold 

January 24, 2020

Strength: Deadlifts 

5x3 @70%

Wod : 10 min Amrap 

30 Double Unders 

10 Thrusters 40/30kg 

10 Cals 

January 24, 2020

Strength: every 2 mins for 12 mins 

1 Full Clean + 1 Hang Clean + 1 Push Jerk 

Wod : For Time 

50 Cals 

40 Slam Balls 

30 T2B

20 Burpee Box Jumps 

January 24, 2020

Strength: Pull Up + Dips 

5x3 with 3 sec pause at top for both movements. Scale as needed 

Wod : Partner Wod For Time 

6rds of 

16 Pull Ups 

16 STOH 60/40KG 

One person working at a time 

January 24, 2020

Strength : Back Squats 

5x3 @70%

Wod : 10 min Amrap 

25 Wall Balls 

15 Kb Swings 24/16kg (overhead)

10 Burpees 

January 23, 2020

Strength : 12 mins



1 Sled

1 Carry

3 Man Makers

4 Strict chins + Strict Pulls

5 Back Squats 60/40kg



Conditioning : 3rds

15 Slamballs

12 HSPU/HRPU

6 Squat Cleans 60/40g



Cap : 10 mins


Core : 3rds

20 Sec Reverse crunch
20 Sec Scissor 

20 Sec Hollow 

30 Secs rest between r...

January 22, 2020

Strength: Deadlifts 

Every 2 mins for 10 mins 

5reps @65/70%

Wod : For time 

10/9/8/7/6/5/4/3/2/1 of 

DB Snatches 22.5/17kg

T2B

January 21, 2020

Strength/Skill  : Snatch 

Pause mid shin 3 sec (2 inch from floor) 

Pause above the knee 3 secs 

Full Snatch 

10 sets 

Conditioning : 10 min AMRAP 

40     Double Unders 

20     Wall Balls 

10     Wall Ball sit ups 

January 20, 2020

Strength : Pressing 

5rds 

Every 3 mins

Bench Press X 8 @ 50%

Seated DB Press X 8 

Seated L Sit pulses X 8 

Conditioning : Partner up 

10 rds 

8 STOH 50/35KG

12/10 Cals  

8 Burpees over Bar 

* I person does full round before Partner starts 

January 19, 2020

Strength : Front Squat



Every 2:30 mins X 5 sets



4 Front squats



70-80%



Accessory : 4 ds



2 X DB front rack lunges



Conditioning : Max Effort 

2 mins of Burpee Box Jumps 

2 mins of Chest to Bar/pull up 

2 mins of Cals on Rower 

2 mins of DB Snatch 



*Resr 90 secs after each movem...

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