Monday 25th Movember

A) Push Press

10x2 - AHAP

WOD - 12 Min AMRAP

12 KBS 24/16

12 Med ball clean 9/6

12 HR Push up

Thursday 21st November

A) Clean complex EMOM 15 Min

1 Clean

1 Front Squat

1 Push Jerk

WOD - For Time

800m Run

30 HSPU

800m Run

**deficit the HSPU if possible

Wednesday 20th November

Battle Of London qualifier 2

20 Min AMRAP 

50 Wall Ball 9/6 10ft/9ft

40 Russian KBS 32/24

30 Down/Ups

20 Pull Ups

100 Double Under

Tuesday 19th November

A) Strict Press

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

WOD - Tabata these:

Dead lift 80/50

ABMAT Sit ups

Goblet Squat 24/16

Monday 18th November

A) skill work

Kipping pull ups

WOD - 5 RFT

10 STOH 60/40

10 KBS 24/16

10 Box Jumps 24"/20"

Sunday 17th November

Hero WOD 'Bradley,

10 RFT

100m Run

10 Pull Ups

100m Run 

10 Burpees

30 secs rest 

Friday 15th November

A) Push Press

7x2 AHAP 

- focus on firing through hips and glutes

WOD - EMOM 20 Mins

Even - 12 Wall Walls 9/6

Odd  - 6 Power Clean 60/40

Thursday 14th November

A) back squat

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

Building weight every set

WOD 

800m Run 

150 KBS 24/16

800m Run

*4 Burpees every time you break the swings

Wednesday 13th November

Battle Of London Qualifier 2 WOD

12 Minute time cap.

A) For time
4 rounds of:
7 Shoulder-to-overhead 60/40kg
12 Toes-to-bar

Score = total time or if uncompleted, total reps completed in 12 minutes. 

Then, in the remaining time...

B) Establish a 3 rep max hang snatch.

*Weights must progress by at least 2.5kg. 

Score = total weight rounded down to the nearest 2.5kg.*

Tuesday 12th November

A) Skill Work - 3 RNFT

2 Rope Climb

20 Pistoles - weighted

WOD - 4 RFT

400m Run

20 Burpees

Finisher 

Tabard Plank

Monday 11th November

A) Deadlift

7 x 2 increasing weight

- form not load

WOD 21-15-9

Deadlift 80/60

Box Jumps 24"/20"

* 21 unbroken double Unders between each set

Sunday 10th November

WOD - Remember remember 

18 min AMRAP 

11 Hang Power Snatch 35/25

11 Burpees

11 Thrusters 35/25

11 Pull Ups

On the 11th minute, we will stop working out and take a minute of silence. 

Respect and remember. 

Saturday 9th November

Saturday Partner WOD 

30 Min AMRAP 

10 partner deadlifts 180/130

30 Box Step Ups 24/16 (5s)

30 Pull ups (5s)

Friday 8th November

RANDOM FRIDAY

Today we got each class to shout out a few rep schemes and then movements.... Turned out it was awsome!

AM - 12 min AMRAP

8 Power Clean 60/40

10 Box jump overs 24"/20"

12 Burpees

PM - 20 min AMRAP

1km run

100 air squat

50 pull ups

10 HSPU 

1 forward roll

Thursday 7th November

A) Strict Press

7 x 2 @ AHAP

WOD - EMOM 20 Mins

Even - 5 Strict Pull Ups

Odd - 2 Snatch @ 80-90%

Wednesday 6th November

Battle Of London - Qualifier WOD 1

12 Min Ladder

20 Cleans 45/30

20 Box Jump Overs 24"/20"

20 Cleans 60/40

20 Box Jump Overs 24"/20"

20 Cleans 75/55

20 Box Jump Overs 24"/20"

AMRAP Cleans 90/60

Monday 4th November

Benchmark Retest 

5km Run 

Tuesday 5th November

A) Hang Power Clean

7x2 AHAP

WOD - 5RFT

7 H/P Clean 70/50

35 Double Unders