Friday 29th August

A) Push Press

6 x 3 @ 80%(+)

WOD 20 min AMRAP

3 wall walk

6 power clean 50/35

9 Burpee

12 KBS 24/16

Thursday 28th August

WOD - 'WTF?!'

For time complete

125 wall ball 9/6

100 double Unders 

75 Burpee box overs 24"/20"

50 KB snatch 24/16

400m run 

Wednesday 27th August

A) OHS

7 x 2 @ 80% (+)

WOD - for time

10-8-6-4-2

OHS @ BW

5-10-15-20-25

Pull Up

Tuesday 27th August

A) heavy thrusters

6 x 3 - start light increase load

WOD - EMOM 15 mins 

Min 1 - 6 x Burpee over bar

Min 2 - 9 x Thruster 42.5/30

Min 3 - 12 x HR Push Up

Repeat 5 x

Monday 25th August

SQUATTALOTTA

A) Week #4 of our 20rm back squat 

3 x 10 warm up

1 x 20 working set heavier than last week

WOD - 6 Rounds

Max effort unbroken squats BW

Max effort unbroken strict pull ups

Rest full recovery

Thursday 21st August

A) Clean + Jerk

20 mins to find a 1rm for the day

WOD - 'Grace'

30 x C+J 60/40

Finisher

Core work 

Wednesday 2th August

A) Push Jerk

5 x 3 @ progressive load

WOD 15 min AMRAP

15 push jerk 42.5/30

15 sit ups

30 ABMAT sit ups

Tuesday 19th August

WOD -

i) 4 RFT

400m run

25 push ups

10 pull ups

Rest 8 mins 

ii) 6 min ladder

1 power snatch 45/30

1 box jump 30/24

2 power snatch 

2 box jump

3...

3...

Monday 18th August

A) Week 3 of 20rm Squat

3 x 10 warm up

1 x 20 working set - heavier than last week

WOD 5rft

5 OHS 60/40

10 T2B

15 wall ball 9/6

20 down ups

Friday 15th August

WOD - 'Heavy Helen' 3RFT

400m run

21 KBS 32/24

12 C2B Pull Up

B) Tabata attack core

- plank hold

- hollow rock hold

Thursday 14th August

A) OHS

5x3 progressive load

3x3 progressive load

3x1 go for it 1rm!

WOD 18 min AMRAP

6 power snatch 50/35

6 OHS 50/35

24 double under

Wednesday 13th August

A) Front Rack KB lunge

5 x 2 length of floor

F/ start at 12kg

M/ start at 16kg

WOD - 'cindy' 20 min AMRAP

5 pull ups

10 push ups

15 air squats

Tuesday 12th August

A) Deadlift

3 x EMOM @ 80-85%

WOD 10-1

Front Squat 80/60

Burpee over bar

Monday 11th August

A) Week #2 of 20RM back squat

3 x 10 warm up

1 x 20 working set heavier than last week

WOD 4 RFT

25 PTOH 20/15

20 T2B

15 Down/Up

10 OH Lunge 20/15

Friday 8th August

A) Back Squats

3x3 warm up

6x2 working set at 80%

WOD - Battle of the Beasts 14.1

12 min ladder 

3 Power clean 70/50

3 Burpee over box 24/20"

3 C2B pull up

*increase in multiples of 3 until 12 mins is up! 

Thursday 7th August

A) Snatch Balance/Drop

3x3 S.B.

5x2 S.D.

WOD 10-1 reps for time

Wall Ball 9/6

Back Squat 60/40

C2B pull ups

Wednesday 6th August

WOD 5 RFT

7 deadlifts 110/90

30 air squats

7 c2b pull ups 

Tuesday 5th August

A) European Inferno WOD #1

15 mins to find 1RM complex:

- clean

- hang clean

B) European Inferno WOD #2

AMRAP in 4 mins:

Thrusters 40/30

C) European Inferno WOD #3

For time:

Row 500m

Run 500m

Monday 4th August

A) 20 RM Squat

Over the next 8 weeks every Monday we will be hitting a 20 set squat. Pick a weight to start at this week and add load every week. NO FAILS

3 x 10 warm up

1 x 20 only - if it's too light/heavy use it as a learning curve. 

WOD - 4 RFT

21 Wall Ball 9/6

18 Pull Ups

15 KBS 24/16

12 HSPU