Friday 31st January

A) OHS

7 x 2 @ progressive loading

WOD - for time

10 HSPU

30 deadlift 60/40

20 HSPU 

20 deadlift 80/60

30 HSPU

10 deadlift 100/80

Thursday 30th January

A) Thruster

6x2 @ progressive loading 

WOD - 20 Min Time cap

20 sprawl

20 p/clean 60/40

20 t2b

15 sprawl

15 p/clean 

15 t2b

10 sprawl

10 p/clean

10 t2b

Monday 27th January

A) Skill Work

4 RNFT

5 Wall walks

1 max effort L-sit hold

WOD - 30 Reps for time

Complex:

1 Power Clean

1 Front Squat

2 lunges

- pick your own weight 

Friday 24th January

A) Recovery Squats

4 x 10 @ 50-55%

WOD - 15 min window

50-40-30-20-10

KBS 24/16

Double Under

- finish of remainder of time with max effort strict pull ups/ring rows

Thursday 23rd January

A) Push Jerk

5-5-5-3-3-3-1-1-1

@ progressive load

WOD - 12 min AMRAP 

3 C2B Pull Up

4 Burpee

5 T2B

Tuesday 21st January

A) Snatch + (2) OHS 

6 x 1 @ Progressive load

WOD - for time

Buy in: 100 Double Unders

Then - 50-35-20

Wall Ball 9/6

KBS 24/16

Cash out: 100 ABMAT sit ups

Monday 20th January

A) Press to Push Press

6 x 1 @ 70%+

(2+2=1)

WOD - 20 min AMRAP

8 C2B Pull Ups

8 PTOH 20/15

8 Sit 2 Stand

8 Down/Ups

Friday 17th January

A) Clean

7 x 1 - 80%+

WOD - 3 RFT

15 Hang Power Snatch 42.5/30

20 Box jump 24/20

25 Pull ups

Thursday 16th January

A) L-Sit

15 mins having fun with the L-Sit!

WOD - 

1 Mile (for time)

8 mins rest

Then - 'Karen'

150 Wall Balls 9/6

Wednesday 15th January

A) Thrusters

EMOM 10 Mins @ AHAP but unbroken

WOD - 3 RFT

16 Pull ups

16 Push Jerk

16 Front Rack Lunge

16 T2B

16 Burpee

200m Run 

Tuesday 14th January

A) Push Press

5 x 5 @ AHAP

WOD - choose one:

10-8-6-4-2

Power Snatch 60/40

2-4-6-8-10

Wall Walk

Or

10-8-6-4-2

Power Snatch 60/40

1-2-3-4-5

Muscle Up

Monday 13th January

A) plyometrics

Max height jump from knee

WOD 15 min AMRAP

3 C2B Pull Up 

4 Power Clean 70/50

8 Pistols (alternating)

Thursday 9th January

A) Power Clean

6x3 @ moderate but progressive 

WOD - for time

400m Run

30 Power Snatch 40/30

30 KBS 24/16

400m Run

20 Power Snatch

20 KBS

400m Run

10 Power Snatch

10 KBS

Wednesday 8th January

A) Pause Back Squat

6x3 @ moderate and progressive

- 3 second pause

WOD - 12 Min AMRAP 

8 Push Jerk 50/35

8 Burpee Box Jumps 24/20

Tuesday 7th January

A) Power Snatch

6x2 @ moderate progressive weight

- focusing on footwork

WOD - Wall Runner

3RFT

15 Deadlift 80/50

50 Double Unders

7 Wall Walks

Monday 6th January

A) Pause Front Squats

6x3 (3@70%) + (3@80%)

- 3 second pause

WOD - 21-15-9

Power Snatch

Thruster

Sprawl

RX: 35/25

Friday 3rd January

A) Bench Press

3-3-3-2-2-2-1-1-1

@ AHAP

WOD 3RFT BABY!!

50 double Unders

40 air squat

30 pull up

20 Burpee

10 HSPU 

Saturday 4th January

Partner WOD

12 Min AMRAP

3 Burpee

6 T2B

9 Wall Ball 9/6

Rounds = 1-4-1

Rest 5 min

30 C+J for time 60/40

Reps = 1-4-1