Tuesday 13th October

A) Front hold KB lunge

5 x 12 - alternating legs

- slow and controlled is key to this movement

WOD - 14 minute AMRAP

9 ttb

12 KB lunge 24/16

15 KBS 24/16

30 double unders 

Monday 12th October

A) Bench press

3-2-1 x 3

Increase weight as reps decrease

WOD 3RFT

21 burpees

15 box jumps

9 front squat 80/60

Friday 9th October

WOD 3 x 8 min AMRAP

A) 8 min AMRAP

15 calorie assault bike

7 burpee

B) 8 min AMRAP

30 double unders

7 ttb

C) 8 min AMRAP

300m row

15 wall balls 9/6

Thursday 8th October

A) HSPU + Ring work

EMOM x 12

Min 1: 10 strict hspu

Min 2: 10 STC 

WOD 21-15-9

Box jump 24/20

Burpee

*200m run

Wednesday 7th October

A) OHS pause

5 sets of 3 with a 3 second pause at the absolute bottom of the hole. 

WOD - for time

30 pull ups

30 KBS 24/16

30 wall balls 9/6

130 double unders

30 wall balls 9/6

30 KBS 24/16

30 pull ups 

Tuesday 6th October

A) rowing interval

3 x 2:00 interval

WOD 21-18-15

Push press 60/40

Box jumps 24/20

Monday 5th October

A) Front Squat

Find your 5RM - go Bulgarian and dig deep

WOD 10-8-6-4-2

Cluster 60/40

Ttb

Burpee