Wednesday 29th July

A) Banded deadlift

EMOM x 10 min

5 deadlifts @ 60% + purple band

WOD 4RFT

400m Run

15 deadlift 90/60

9 box jump 24"/20"

Tuesday 28th July

WOD 3 x 7 min AMRAP

1) 10 cal row

10 power snatch 50/35

2) 10 burpee over bar

10 squat clean 50/35

3) 10 pull ups 

10 STOH

** rest 2 mins between 1,2 + 3

Monday 27th July

A) Front Squat

3 x 3 @ 80%

2 x 3 @ 85%

3 x 1 @ 90%+

WOD 

10-8-6-4-2

Thruster 60/40

* 10 c2b + 30 double unders after each set

Friday 24th July

WOD - Monster Mash Up

A) 42-30-18

KBS 32/24

Abmat sit ups

B) 10 minute AMRAP

3 squat snatch 60/40

1 round of Cindy

C) for time

30 deadlift 100/70

30 cal row

30 burpee over bar

10 min cap + 3 min turnover on each section 

Friday 24th July

A) EMOM x 15

Min 1: 8 strict HSPU

Min 2: 12 slam balls 9/7

Min 3: 12 burpees

WOD 12 min AMRAP

6 burpee to rig

10 OHS 50/35

50 double unders

Wednesday 22nd July

A) Bicep/Pec Mobes

B) Strict Press

3-3-3-2-2-2

Finish on a heavy double

WOD 

00:00 - 21-15-9

Thruster 42.5/30

Pull up

10:00 - 21-15-9

Power snatch 42.5/30

Box jump 24"/20"

Tuesday 21st July

A) Hip Mobes

B) Row intervals 

3 x 500m all out effort

- full recovery 

WOD 'Jackie'

Row 1000m

50 thrusters 20/15

30 pull ups

Monday 20th July

A) Pause Squat + 4 squats

Work for 6 sets @ 80%+

WOD 3RFT

10 deadlift 120/90

20 T2B

30 wall balls 9/6

Thursday 16th July

A) Running efforts

4 x 400m run - all out

3 minutes rest exactly

WOD 21-15-9

Power snatch 42.5/30

Burpee

- 50 double unders after each set

Wednesday 15th July

A) Backwards lunge step

5 x 12 - warm up to work at a heavy load for all sets

WOD - 12 min AMRAP

3 bar muscle up

6 power clean 60/40

9 pistol - alternating 

Monday 13th July

A) Front Squat

5-7 sets of:

1 pause for 3 secs

3 normal speed squats

85% of 1RM

WOD 5RFT

60 double under

16 c2b pull up

9 deficit HSPU 9"

SYSTEM ERROR***

Delays on posts

Tuesday 7th July

Tuesday 7th July 

A) rowing efforts 

5 x 250m sprints

WOD - 7RFT

6 t2b

8 box jump 24/20

10 GTOH 42.5/30

Monday 6th July

A) EMOM x 12 min

Min 1: 8 strict T2B

Min 2: 12/10 Burpee

Min 3: 40 unbroken double unders 

WOD 

10-9-8-7-6-5-4-3-2-1

Back squat 60/40

1-2-3-4-5-6-7-8-9-10

HSPU

Thursday 2nd July

A) OHS

15 mins spending time on 3-5 reps in the deepest position of the OHS possible whilst keeping tension

WOD 27-21-15-9

Wall ball 9/6

Box jump 24/20

OHS 42.5/30

..... Holy quads!!!

Wednesday 1st July

A) Row + run efforts 

3 sets of 300m row + 200m run all out

WOD 12 min AMRAP 

6 t2b

9 push press 50/35

12 front squat 50/35