Tuesday 30th December

A) Push Press
5x3 @85%

WOD 3RFT

21 Front squat 50/35
15 pull ups
9 burpees

Monday 29th December

A) Back Squat
5x3 @ 85% of 1rm

WOD 10 min AMRAP

6 deadlift 80/60
9 push ups
12 box jumps

Thursday 25th December

CLOSED

MERRY CHRISTMAS!!

Wednesday 24th December

IA) Back Squat

5 x 10 @ 70%+

WOD - 4 RFT

20 hang squat clean 50/35

20 HSPU 

20 burpees

Tuesday 23rd December

WOD For time

100 wall balls 9/6

75 KBS 24/16

50 box jumps 24"/20"

25 power snatch 50/37.5

Monday 22nd December

A) Front Squat

5x3 @ 80%+

WOD 10 RFT 

10 thrusters 50/37.5

10 pull ups

30 double unders 

Friday 19th December

A) Deadlift

EMOM 10 mins

4 x 80-83% 1RM

WOD -

21-15-9

OHS 60/40

42-30-18

Pull Ups

Thursday 18th December

A) Rowing Intervals

3 x 500m flat out efforts

full recovery between

WOD - 10 min AMRAP 

20 Burpees 

30 wall balls 9/6

40 air squats 

Wednesday 17th December

A) power snatch

20 mins hitting sets of 3 staying around 75-80% of your 1RM

WOD 5rft

5 power snatch 60/40

2 rounds of cindy

Tuesday 16th December

A) Back Squat

5 x 10 @ 70% 1RM

WOD - 5 RFT

21 thruster 40/30

15 ABMAT sit up

9 t2b

Monday 15th December

A) Mobility work

10 mins working OH position 

B) Strict Press

5 x 3 @ increasing load

WOD - 10 RFT

10 c2b pull up

10 back squat 40/30

30 double under 

Thursday 11th December

A) Front Squat

4x4 @ 85/90%

WOD - for time 

10-8-6-4-2

Deadlift BW 1.5 

15-12-9-6-3

HSPU

Wednesday 10th December

A) Sotts Press

3x3 - use this as warm up with empty barbell

B) OHS

20 mins hitting sets of 3

WOD 10 min AMRAP 

60 Burpee over bar

30 ohs 40/30

10 c2b pull up

Tuesday 9th December

A) Front Squat Pause

5x2 w/ 3 sec pause at bottom @ 80% of last weeks max

WOD - 12 min AMRAP

9 box jump 24"/20"

9 push press 60/40

9 t2b

Monday 8th December

A) Bench Press

5x5 @ 80%+

WOD For time 

10-8-6-4-2

Power clean + jerk 60/40

100-80-60-40-20

Double unders

10-8-6-4-2

Burpees

Thursday 4th December

A) Back + Front Squat

5 sets of 8+4 @ increasing load

WOD - Cindy on steroids

20 min amrap

5 back squat 60/40

10 c2b pull ups

15 HR push ups

Wednesday 3rd December

A) Deadlift

5x3 @ 80%

WOD 7 RFT

3 hspu deficit 

6 deadlift 100/75

12 pull ups

24 double unders

Tuesday 2nd December

A) Front Squat Pause

20 mins to establish a 2rm

WOD - EMOM 16 mins

Even: 15 wall ball 9/6

Odd: 10 Burpees 

Monday 1st December

A) Front Squat + Push Press

5 x 2+2 @ increasing load

WOD - 12 min AMRAP

10 front squat 

10 t2b

10 STOH 60/40

Thursday 27th November

A) Front Squat Pause

7x2 with 3 second pause 

WOD 15 min AMRAP

30 double Unders 

15 box jumps

7 front squats

Wednesday 26th November

A) hang power snatch

20 mins working on hang power snatch

WOD 21-15-9

Hang power snatch 50/35

Burpee

C2B pull up

Tuesday 25th November

A) Push Press

5 x 5 @ increasing load

WOD EMOM 24 mins

Min 1: 30 sec row

Min 2: 20 wall Ball 9/6

Min 3: 15 KBS 24/16

Monday 24th November

A) SQUAT

8 back squat + 4 Front Squat 

5 sets at 70% FS

WOD - 10-9-8...3-2-1

Power clean and jerk 60/40

Burpee box jump 24"/20"

Friday 21st November

A) Deadlift

20 mins to work up to a new 3RM or heavy triple for today 

WOD 10RFT

3 deadlift 130/100

6 HSPU 

9 box jump 24"/20"

Thursday 20th November

A) Front Squat

4 x 8 @ 80%

WOD - 21-15-9-15-21

Front Squat 80/60

Burpee over bar

Wednesday 19th November

WOD - for time

Buy in: 150 double Unders 

Then 4 RFT

20 pull ups

30 sit ups

40 air squats

Cash out: 150 double unders

Tuesday 18th November

A) Snatch work

20 mins working on hitting good technique at -70%. Start at power snatch and work into full squat 

WOD 

21-18-15-12-9

Hang power snatch 45/35

Wall ball 9/6

Burpee

Monday 17th November

A) Back Squat

5 x 3 @ 90%

WOD 5 RFT

12 box jump 24"/20"

8 t2b 

6 thruster 40/30

30 double under

Friday 14th November

A) Back Squat

4 x 8 @ 80%

WOD - 

2 rounds

10 Deadlift 100/60

10 t2b 

10 deadlift 100/60

10 KBS 24/16

Straight into

3 rounds

10 push press 60/40

10 t2b

10 push press 60/40

10 KBS 24/16

Thursday 13th November

A) clean + jerk complex

EMOM X 10

1 power clean

1 squat clean

2 push jerk

WOD - 12 min AMRAP 

24 double Unders

12 down up

6 power clean 60/40

Wednesday 12th November

A) Front Squat

3x3 @ 85%

WOD 4 RFT

25 wall ball

15 PTOH 15/10

5 C2B pull up

Tuesday 11th November

A) Power Clean

20 mins to find a 1RM or heavy single 

WOD 21-15-9-3

Burpee bar touch 6"

Squat clean 60/40

Box jump 24"/20"

Thursday 6th November

A) Front Squats

20 mins to hit heavy triples and to find a 3RM

WOD 2 RFT

50 wall balls 9/6

40 pull ups

30 burpees

20 deadlifts BW

10 Front squats BW

Monday 10th November

A) Heavy back squat doubles

20 mins to find a new 2RM or to hit a heavy double

WOD - 12 min amrap

7 ohs 50/35

7 Burpee over bar

7 t2b

Wednesday 5th November

A) Power Snatch

5x3 warm up

3x1 working to maximum 

WOD - 3 min AMRAP

3 power snatch 60/40

20 double unders

4 min AMRAP

4 power snatch 55/35

20 double unders

5 min AMRAP

5 power snatch 50/40

20 double unders

Tuesday 4th November

A) OHS

20 mins hitting sets of 3 looking for solid reps

WOD 6 min ladder

2,4,6,8...

OHS 50/35

T2B

- Rest 3 mins

6 min ladder

2,4,6,8...

Push press 50/35

Box jump over 30/24

Monday 3rd November

A) Back Squat Wave 1

3x3 warm up

1 x 5 @ 80%

1 x 5 @ 85%

1 x 3 @ 90%

- then repeat

WOD - EMOM x 20

Even - 8 thruster 42.5/30

Odd - 8 pull up

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Monday 27th October

A) Back Squat

5x5 @ 80%

WOD 3 rounds

75 double under

50 air squats

25 KBS

5 bar muscle ups

Friday 24th October

A) 20 mins to establish a 1rm clean

WOD - 

50-40-30-20-10

Double Under

10-8-6-4-2

Power Clean 55/40

Thursday 23rd October

WOD - 21-15-9-6-3

HSPU

Front Squat 55/45

Burpee over bar 

Wednesday 22nd October

A) Front Rack Lunge

5 x 10 increasing load

WOD - 5 RFT

15 thrusters 42.5/30

15 T2B

Tuesday 21st October

A) EMOM 12 min

Even: 10/8 inverted row

Odd: 10/8 Burpee

WOD - 5 RFT

12 plyo push up 15/10

50 double unders 

20 thrusters 20/15

Monday 20th October

A) EMOM 10 mins 

1 x Power clean

3 x Front squats @ 75-80% power clean

WOD - 6 RFT 

3 clean and jerk 70/50

2 rounds

5 pull up

10 push up

15 air squat 

Thursday 16th October

A) Challenge No.2

2 min max effort thrusters 40/30

WOD - 15 min AMRAP

3 wall walk

6 thrusters 40/30

9 pull ups 

Wednesday 15th October

A) Bench Press + Pull Up

6x 6+6 a progressive load

If you can add weight for the pull up, do it!

WOD - 4 RFT

30 ABMAT sit ups

200m run

30 wall balls 9/6

Tuesday 14th October

A) Heavy hang cleans

6 x 3 @ progressive load

WOD - 5 RFT 

8 Thrusters 50/35

8 pull ups

30 double unders

Monday 13th October

A) Back Squat Pause

6 x 3 @ 70%(+) w/ strict 3 second pause

WOD - EMOM 20 mins

Even - 10 T2B

Odd - 4 power snatch 50/35 + 4 burpee over bar

Friday 10th October

A) Back Rack Lunge

5 x 10 @ progressive load

WOD - 10 min AMRAP

10 wall ball 9/6

10 Burpee pull up

10 KBS 24/16

Thursday 9th October

WOD - For time

3 Rounds
30 Front Squats 40/30
30 Push Ups

–Rest 3 mins–

3 Rounds
25 KBS 24/16
25 Box Jumps 24"/20"

–Rest 3 mins–

3 Rounds
20 Toes to Bar
20 HSPU