Thursday 27th February

A) Strength

20 mins to establish a 1rm Strict press

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

Hang snatch 60/40

Back squat 60/40

Burpee

Wednesday 26th February

WOD - 50-40-30-20-10

Box Jump Overs 24/20

Jumping Lunges - alternating

Push ups

Finisher 

5x1 minute plank holds

Friday 28th February

A) Back Squat

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

WOD - 15 Min AMRAP 

50 Double Unders

25 Deadlift 70/50

25 T2B

25 Pull Up

25 Power Clean 70/50

Tuesday 25th February

A) Close Grip Bench Press

3-3-3-3-3-3 @ progressive load

WOD - For time

30 muscle ups/ 45 c2b pull up

21 clean and jerk 60/40

1 mile run

Monday 24th February

A) 20 mins to establish a 1RM

- Front Squat

WOD 5RFT

30 Double Unders

15 Wall Ball 9/6

7 Front Squat 80/50

Friday 21st February

A) Split Jerk

7 x 1 @ progressive load

WOD - 16 min AMRAP 

4 wall walks

8 pull ups 

12 KB Snatch 24/16

Thursday 20th January

A) Push Press

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

WOD - Chipper!

Buy in: 100 double Unders

90 jumping lunge

80 HR Push Ups

70 KBS 24/16

60 Med ball cleans 9/6

50 PTOH 20/15

Cash out: 100 double unders

Wednesday 19th February

Metcon Mayhem!

7min AMRAP

6 Power Cleans 80/50

24 sit ups

5min AMRAP

7 Deadlift 120/95

11 Burpee-over-Bar

3min AMRAP

C2B Pull up

2 mins rest between each AMRAP 

Sets of 5/3 on the pull ups

Tuesday 17th January

A) Front Skwatz

2-2-2-2-2-2

70%+

WOD - EMOM 20 mins 

Even - 10 Front Squat

Odd - 10 push press

RX: 42.5/30

Monday 17th February

A) OLY - Snatch Complex EMOM 10 min

1 power snatch 

1 hang power snatch

1 hang snatch

- choose your own weight 

WOD - 2 RFT

400m Run

25 Burpees

25 Med ball cleans 9/6

25 KBS 24/16

Sunday 16th February

Hero WOD "McGhee" 30 min AMRAP

5 Deadlift 125/100

13 push ups

9 box jumps 24/20

Saturday 15th February

Partner WOD Saturdays

2 rounds

2 minutes on each station

30s rest between sets

P1 row/ski p2 hold 20/10 plate OH

P1 5 KB snatch then alternate p2

P1 hold HSPU p2 5 pull ups

P1 hold push up extension p2 7 push up

P1 hold plank p2 15 ABMAT sit ups 

Friday 14th January

Strength

EMOM 10 Mins 5 x Thrusters

- Go heavy 

- Be careful it's gona get spicy!

WOD 12 Min AMRAP

10 Deadlift 120/95

20 Wall Balls 9/6

30 DUBS

Tuesday 4th January

A) Weighted Good Mornings

4 x 10 to 90 degrees @ 50/30

WOD - EMOM 20 Mins

Even - 30 Double Unders

Odd - 10/8 HSPU 

Monday 3rd January

WOD - 3 w/3 mins rest

21-15-9

OHS

Burpee over bar

15-12-9

Front Squat 

HSPU

9-6-3

Snatch

C2B Pull up

RX:50/35

Saturday 1st January

Today we took a trip down to CFPT!