Friday 30th May

A) Erg-ing!

3-5 x 300m row or ski

WOD 3 RFT

20 wall ball 9/6

20 T2B

20 Push Jerk 50/35

Thursday 29th May

A) Push Press + strict pull up

7 x 5 + 3 @ progressive load

WOD 20 min AMRAP

50 double Unders 

10 clean and jerk 60/40

8 Burpee box jump 24/16

6 HSPU 

Wednesday 28th May

A) 20 mins to hit 5-7 singles C+J

WOD 4 RFT

10 C2B Pull ups

10 Box Jump 24/20

400m Run 

Tuesday 27th May

A) Back Squat

8 @ 60%

5 @ 70%

5 @ 75%

4x4 @ 80%

WOD 21-15-9

Deadlift 100/75

T2B

Saturday 24th May

A) EMOM 12 Min

3 x Power clean @ BW

Partner WOD - 5 rounds each 1-4-1

200m run

10 Burpee pull ups

12 box jump overs

10 OHS 50/35

Friday 23rd May

A) Pause Squats

6 x 3 w/ 3 second pause 

WOD 10-8-6-4-2-4-6-8-10

Thruster 42.5/30

Burpees

V-Sit

Thursday 22nd May

A) Deficit Deadlift

5 x 8 @ BW from 4"/2"

WOD - 4 RFT

400m run

21 KBS 24/16

7 OHS 50/35

Wednesday 21st May

A) Bench Press

5-5-5-5-5 @ progressive load

WOD - Regional WOD

21-15-9-6-3

HSPU

Front Squat 70/55

Burpee over Bar

Tuesday 20th May

A) Front Squat

Take 5 sets of 3 to hit a heavy triple. 

WOD - for time

50 wall ball 9/6

30 KBS 24/16

15 front squat 60/40

15 HSPU

30 sit ups

50 thrusters 20/15

Monday 19th May

A) Power Clean

20 mins to find a heavy single

WOD - 

3RFT

7 Power Clean 70/50

7 muscle up

Then 3RFT

25 T2B

75 Double Unders

Thursday 15th May

WOD 5RFT

40 double Unders

30 ABMAT sit ups

20 Burpees

10 pull ups

Finisher 6 x 6 strict t2b 

Wednesday 14th May

A) Back Squat

5-5-3-3-1-1 @ - Go Heavy and all out!

WOD - 10 min AMRAP

6 deadlift

10 HR Push up

8 Hang Clean

10 HR Push up

10 Back squat

10 HR Push up

RX: 50/35

Tuesday 13th May

A) Push Jerk

5 x 3 @ progressive load

WOD -

50 KBS 24/16

40 wall balls 9/6

30 K2E

20 OH Lunge 20/15

*400m run before and after every movement 

Thursday 8th May

A) EMOM 15 mins

3 x thrusters @ 60/40

WOD - 

15-12-9-6-3

Hang power snatch 60/40

30-24-18-12-6

T2B

Wednesday 7th May

A) Skill - OHS

5 x 2 @ progressive/perfect form

WOD 12 min AMRAP 

10 OHS 60/35

10 HR press up

10 push press 50/35

Tuesday 6th May

A) Strict Press

4 x 4 @ progressive load

WOD 15 min AMRAP

10 c2b pull up

20 c+j 60/40

30 t2b

40 burpees

Saturday 3rd May

A) Deadlift

2 x EMOM 12 mins @ 75-80%

WOD - for time partners

30 power snatch 50/35

5 wall walks

25 power snatch 60/40

10 wall waks

20 power snatch 70/45

15 wall walks

Friday 2nd May

A) Skill

7x2 snatch balance @ moderate load

WOD - 7 RFT

2 deadlift 160/120

10 HSPU

2 muscle ups

10 box jump 24/20

Thursday 1st May

WOD - 8 2 min on/2 min off intervals

A) 10 push press 50/35

    10 Burpee

B) 10 KBS 24/16

    10 Goblet Squat