April - 2019

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Thursday the 24th of December

Wednesday the23rd of December.

Tuesday the 22nd of December.

Friday the 18th of December

Thursday the 17th of December.

Wednesday the 16th of December

Tuesday the 15th December.

Monday the 14th of December

Friday the 11th of December

Thursday the 10th of December.

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Wednesday the 1st of May

Strength/Gymnastics : 20 mins 5 Strict Pull ups ( add weight if necessary) 5 Pike Push Ups ( partner up to spot, each other ) 20 Sec Hollow hold 20 Ring Support hold Conditioning : For time Partner up 40 Thruster 42.5/30kg 50/40 Cals Row 30 Thruster 50/35kg 50/40 Cal Bke Erg 20 Thruster 60/40kg 50/40 Cals AB

Tuesday the 30th of April

Strength/Skill Hang Power Snatch 15 mins working on technique Wod : 10 min Ladder 3 Power Cleans 60/40kg 3 T2B 3 Box Jumps Over 6......... 6......... 6......... 9.......... 9.......... 9.......... Keep adding 3 reps every round until 10 mins is up

Monday the 29th of April

Strength : Back Squat Every 3 mins 2 X 8 @60% 2 X 6 @70% 1 X 4 @75-80% Accessory work : 3 rds 2 X DB front rack or suitcase carry length of gym Conditioning : 8 mins Run/Row 400m or Bike 800m In remainder of time AMRAP 16 Wall Balls 12 Push ups

Friday the 26th of April

Strength: 10 mins 2 Sled Pushes 5 Deadlifts @65% 5 Man Makers Wod 3x3 min amraps with 2 mins rest after each 3 Strict Pull Ups 6 Kb Swings (American) 24/16kg 9 Air Squats

Thursday the 25th of April

Strength : Every 2 mins for 12 mins 4 Heavy Thrusters Conditioning : Every 4 min for 16 mins Row 400m Bike 800m 10 Hang Power Cleans 60/40kg

Wednesday the 24th of April

Strength : Bench Press 8,8,6,4,2 Build to a heavy Double Skill : Toes to Bar 5 rds of 5-10 Toe to Bar ( unbroken sets) Conditioning : 8 min AMRAP 15 Box Jump overs 12 DB Snatch 9 Burpee

Tuesday the 23rd of April

Strength : Front Squat 3 X 6 @ 60-70% 2 X 3 @ 70-80% 1 X 2 @ 80-90% Conditioning : Every 3 mins for 18 mins Run/Row 200m or Bike 400m 15 Wall Balls 5 - 10 Strict Pull up / Horizontal row / Ring row Core : 3 rds 10 Reverse crunches 10sec hollow hold 20 Russian twists Rest 30 secs between rounds

Friday the 19th of April

Strength: 12 mins 1 sled push 1 farmers carry 5 strict pull ups 5 man makers 10 cals bike 5 bench press Wod : "Grace" 30 Clean & Jerks 60/40kg

Thursday the 18th of April

Strength : Deadlift 3 X 5 @ 60% 3 X 4 @ 70% Conditioning : 3 rds for time Run 400m 10 Clean and Jerks with 1 Dumbell 10 Reverse lunge with Dumbell

Wednesday the 17th of April

Skill : Clean Every 2 mins for 16 mins I Power Clean 1 Hang Power 1 Squat Clean * we are going to focus on speed so keep weight moderate Conditioning : EMOTM X 15 1 Front Squat X 5 ( clean barbell from floor if possible ) 2 Lateral Burpee over barbell X 12 3 Double Under X 40

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