February 27, 2020

Strength : Every 3 mins for 15 mins

5   Deadlift @60%

10 Weighted Step ups on 20" box

Conditioning : Emotm x 18 

Min 1 12/10 Cals AB

Min 2 10 HSPU or HRPU

Min 3 10-15 Ground to overhead with plate 20/15kg

February 26, 2020

Strength : 12 mins 

5 Strict Chin ups

20 Sec Handstand hold

20 Sec Ring Support Hold

3 rds 60 sec plank  ( 20 sec R side 20 sec Front )

Conditioning : 21/15/9

Toes To Bar 

Hang power Clean 50/35kg

Time Cap 6 mins 

February 25, 2020

Strength : Clean

(A)12 mins to build a 1RM.

(B)Every min for 5 mins

1 Rep @ 80% of part A

Conditioning :

Every 2:30  mins for 15 mins (6 Rds)

30 Double Unders 

10   Thrusters 40/30kg

30 Double Unders

February 24, 2020

Strength : Press

5 rds  Every 2:30 

5 Strict Press 70% + 5 Strict Pulps with Tempo 3 sec hold at top and 3 sec eccentric.

Conditioning :  Partner up

3rds for time

50/40  Cals

40 DB snatch

20 Burpee Box jumps

Time Cap 14mins

February 23, 2020

Strength : Lunge and Front Squat

(A) 4 Lengths

2 x DB lunge 

Every 90 secs

(B) Tempo Front Squat

5 x 4 @50-60% @32X1

Every 2 :30

Conditioning : 10 min AMRAP

15 Wall Balls 

10 Knees to Elbows

Run 100m or  10 cals

February 20, 2020

Strength : Deadlift 

2 x 8 @50%

2 x 6 @60%

1 x 4 @70%

1 x 2 @80%

1 x 1 @90%

Conditioning : 8 min 

4 rds 

10 Bar Facing Burpees 

10 Shoulder to Overhead 50/35kg

then remainder of time max cals on any machine

February 19, 2020

Strength: Bench Press 

5x5 @ bodyweight 

Core : 4 mins of 

10 Hollow Rocks 

10 Reverse Crunches 

10 Leg Raises 

20 Russian Twists 

Wod : For Time 

3rds 

15 Pull Ups 

25 Goblet Squats 32/24kg 

February 18, 2020

Strength : 8  sets 

1 Power Clean + Hang Squat Clean + 1 Front Squat 

Every 90 secs 

Conditioning :  3 min AMRAP X 4 

15/12 Cals 

12  Hang Clean + Jerk with DB 22.5/15kg

9    Push ups 

* rest 1 Min between rds 

February 17, 2020

Strength: Strict Press 

7x3 @70%

After each set preform 3 Strict Pull Ups with 3 sec pause at top.

Wod : Partner workout (1 resting 1 working)

12 min Amrap 

60 Thrusters 40/30kg

120 Double Unders 

60 Kb Swings (russian) 32/24kg

120 Double Unders 

60 Hang Power Cleans 40/30kg

February 16, 2020

Strength : Tempo Back Squat 

7 X 3 @60-70% Tempo 32X1

Every 2 mins 

Accessory : 3 Lengths

Single DB overhead carry 

Conditioning : Every 2:30 for 5 rds  

6    Toes to Bar

10  Down ups 

15  Wall Balls 

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