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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

Monday the 15th of April

Strength : Paused  Back Squat 6 X 3 @  70% % @ 33X2 3 sec descending 3 at bottom X is drive up avd 2 at the top Every 3 mins Conditioning : AMRAP 15MINS Cals 14/10 on any machine 20 Swings Russian 20 Sit ups 10 Pull ups/ring rows Core : 4 rds 20 sec plank 20 sec side 20 sec side Rest 30 secs BTW rds

Friday the 12th of April

Strength : 12 Mins 1 Sled 1 Length Double Dumbell carry 3 Bench 5 Wide Grip Strict Pull up 5 Ring Dip/ Bar dip / Box dip 20 Russian Twist with weight of possible  Conditioning :  3 rds 40 Double Unders 10 DB Snatch Run 200m

Thursday the 11th of April

Strength : Deadlift 7 X 3 Build to a heavy treble 20 mins Conditioning : Every 3 mins for 15 mins 10 DB Step ups 22.5/15kg ( use 1 DB) 15 Swings over head 24/16kg 10 Push ups

Wednesday the 10th of April

Gymnastics: 10 mins Handstand holds using wall or free standing Kipping/butterfly pull ups Skill/Strength: Power Snatch 10 mins working on technique Wod : "Fran" 21/15/9 Thrusters 42.5/30kg Pull Ups

Tuesday the 9th of April

Strength : Strict Press 7 X 3 Build to a heavy treble 15 mins Conditioning : Partner up 16 min AMRAP Run 200m ( Run together) 8 Hang Power Clean 60/40kg 12 Burpee over bar Row 400m ( 1 person working) 8 STOH 12 Burpee over bar

Monday the 8th of April

Strength : Back  Squat 7 sets to build to a heavy treble 20 mins Conditioning : 12min AMRAP 26 Wall Ball 12 Toes To Bar Run 100m

Friday the 5th of April

Strength : 12 Mins 1 Sled 1 Carry 2 Power or Hang Power  Clean 3 Push Press ( from rack) 5 Strict Chins 10 Horizontal Rows 10 Hollow rocks or Hold Conditioning : 30 Thruster with barbell 20/15kg 15 DB Snatch 20 Thruster with barbell 20/15kg 15 DB Snatch 10 Thruster with barbell 20/15kg 15 DB Snatch * Time cap 8 mins

Thursday the 4th of April

Skill : Turkish get ups 10 mins. Strength : Deadlifts 5x5 @50% Wod : 21/15/9 Box Jumps Kb Swings 24/16 (overhead) Slam Balls

Wednesday the 3rd of April

Skills : 15 mins 3 Strict Chest to Bar/ pull up  into 6 Kipping Chest to Bar /pull up/Beat Swings X Strict Muscles up/5 False Grip Ring pull or 1/4 pull ups/5 False Grip Ring rows/ X Free standing Handstand hold / 20 sec Handstand hold (use wall) /20 Sec Wall Wall hold 15 sec L Sit from KB/Box Conditioning : 12 min AMRAP 40 Double unders 10 Chest to bar 30 Air Squat 10 DB Push Jerk/Press

 

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