Tuesday 29th September

A) Deadlift

10 TNG reps with strongest grip

10 TNG reps with weakest grip

10 reps alternating grip

+5kg from last time

WOD for time

24-19-14-9-4

Pull ups

15-12-9-6-3

Deadlift @ BW 

Monday 28th September

A) Back Squat

5 x 80%

4 x 85%

3 x 90%

- repeat twice more

WOD 15 min AMRAP 

16 wall balls 9/6

16 box jumps 24/20

16 cal assault bike 

Tuesday 22nd September

A) Speed Squats

5 x 5 @ 70%+ orange bands

Focus on a controlled decent and explode out of the hole

WOD - 20 min AMRAP

20 KBS 24/16

20 burpees

20 KB lunge 24/16

20 HR Push ups

Monday 21st September

A) OHS

15 minutes to build up to a heavy double in the OHS

Finish on a max OHS

WOD 5RFT

15 OHS 60/40

15 box jump overs 24/20

400m run

Friday 11th September

A) Front rack lunges
6 x 10 @ a load which is completely maintainable for the 6 sets

WOD 3RFT

15 pull ups
15 burpees
15 back squats 60/40

Wednesday 9th September

A) Bench Press
10-10-10-10-10
- increase the weight every round
- sets must be TNG

WOD - EMOM x 20 mins

Min 1: 00:45 for rowing
Min 2: 00:45 for slam balls 9/7
Min 3: 00:45 for box jumps 20"
Min 4: 00:45 for wall balls 9/6
Min 5: rest

Tuesday 8th September

A) Push Press

10 minutes to find a 1RM

then 3x3 @ 85% of todays max

WOD For time

50 burpees

40 wall balls 9/6

30 deadlifts 60/40

20 pull ups

10 thrusters 60/40

Monday 7th September

A) EMOM X 10 mins
1 clean
1 hang clean
1 jerk @ around 70-80% of your max

WOD 5RFT

5 squat clean
15 KBS 24/16

Friday 4th September

A) power snatch

20 mins working on consistent sets of TNG triples

WOD 15 min AMRAP 

5 power snatch 60/40

10 T2B

10 burpees

Thursday 3rd September

A) back squat 

3 x 3 @ 80%

3 x 2 @ 85%

WOD 21-15-9 (12 min cap)

Deadlift 120/90

Box jump 24"/20"

**finish with AMRAP of burpee over the box

Wednesday 2nd September

A) EMOM x 12 min

Min 1: 10 strict T2B

Min 2: 12 push jerk (heavy)

Min 3: 10 strict pull up

WOD - EMOM x 20 mins

Min 1: 00:40 rowing for cals

Min 2: 00:40 double unders

Min 3: 00:40 slam balls 9/7

Min 4: 00:40 burpee to rig

Min 5: rest

Tuesday 1st September

A) EMOM x 12 mins

Min 1: 5-7 strict pull up

Min 2: 12 heavy push jerks 

Min 2: 10 strict T2B

WOD - 15 min amrap

Run 200m 

15 wall balls 9/6