Wednesday 30th April

A) Front Squat

5 x 10 @ BW

WOD - 5 RFT

7 front squat BW

14 box jump 24/16

21 KBS 24/16

Tuesday 29th April

A) Skill Work - Posterior Chain

5 x 10 back extension

5 x 10 good morning

5 x 10 strict pull up

WOD 12 min AMRAP

21 wall ball 9/6

21 down ups

21 sit up

Monday 28th April

A) Push Press

5x5 @ 70%

3x3 @ 80%

- keep it simple, good form. 

WOD - 'Nasty Girls'

3 RFT

50 air squats

7 muscle ups

10 hang clean 60/40

Tuesday 22nd April

A) 2 front squat + 2 push press

7 x 1 (4 reps) @ progressive controlled load

WOD 5 RFT

10 deadlift 70/50

10 STOH 70/50

10 box jump 24"/20"

Wednesday 16th April

A) Prowler 

3 x Suicide prowlers

WOD 20 min EMOM

Even - 15 KBS 24/16

Odd - 15 pull ups 

Dat forearm pump!!!

Tuesday 15th April

WOD 

In 10 minutes:

1 mile Run

AMRAP power clean 60/40

Rest 3 mins

In 12 minutes:

1 mile run 

AMRAP deadlift 60/40

Rest 3 mins

In 14 minutes 

1 mile run

AMRAP squat clean 60/40

Monday 14th April

A) Back Squat

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

WOD 15 min AMRAP

10 t2b

15 STOH 60/35

20 box jump over 24/20

30 double unders

Friday 11th April

A) Split Squat

5 x 10 on each leg

WOD 10 RFT

10 Back rack lunge

10 back squat

10 t2b 

RX: 50/35

Thursday 10th April

A) Rowing

4 x 500m row - ALL OUT!

WOD 3 RFT

400m Run

20 Burpee box jumps 24/20

20 KBS 24/16

Wednesday 9th April

A) Heavy Hang Cleans

1-1-1-1-1-1 @ progressive heavy load

WOD - 3 RFT

 

40 Wall Balls 9/6

30 Burpees

20 Power Clean 60/40

Tuesday 8th April

A) Power Snatch

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

WOD - 15 Min AMRAP

6 HSPU 

8 Power Snatch 40/35

12 sit ups

Monday 7th April

A) Clean complex EMOM 10 Min

- dead lift

- hang clean

- clean 

- split jerk

WOD - 3 RFT

10 front squat @ BW

20 C2B Pull Ups

50 double Unders

1 min rest