Thursday 31st July

A) OMEM 10 Min

10 x Burpee

B) OHS

5 x 2 @ 75%

WOD - OMEM 20 Min

Even - 8 OHS 60/40

Odd - 8 C2B pull up 

Wednesday 30th July

A) Bench Press + Leg raise

3x3+5 @ 70% warm up

5x5+5 @ 85% working sets

WOD - 20-15-10-5

Thruster 42.5/30

Burpee

Tuesday 29th July

A) Back Squat

3x3 @ 70% warm up 

4x4 @ 75-80% working sets

WOD - 25 min time cap

50 wall ball 9/6

25 T2B

50 box jump over 24/20

25 Burpee

50 box jump over 24/20

25 T2B

50 wall ball 9/6

Monday 28th July

A) Push Press

3x3 warm up @ 70%

5x5 working set @ 80%

WOD - 3 RFT

400m run

21 KBS 24/16

12 HSPU 

Friday 25th July

A) Front Squat

6 x 2 @ 85%

WOD 3 x 5 min AMRAP

1) 6 Power Clean 50/35

    12 pull ups

2) 6 Front Squat

    12 HSPU

3) 6 Power Snatch

    12 Wall ball 9/6

3 mins rest between sets

Thursday 24th July

A) Power Snatch

20 mins to hit T+G sets of 2

WOD - 4 RFT

400m Run

Max effort power snatch 40/30

- rest 1 min 

** no rest at hang only OH

Wednesday 23rd July

WOD EMOM 15 Mins

1st min - 7 back squat 60/40

2nd min - 14 push ups

3rd min - 21 abmat sit ups 

Looking good yeatsy! 

Tuesday 22nd July

A) Behind neck push press

3x5 warm up

6x3 progressive load

WOD 3-6-9-12-15-18

Deadlift 50/35

Front Squat 50/35

T2B

Monday 21st July

A) Bench Press

3x5 @ AHAP

5x3 @ AHAP

WOD 20 min AMRAP

3 hang power clean 80/50

6 burpee

9 box jumps 24/20

27 double unders

Friday 18th July

A) Front Skwat

4x4 @ 80%

WOD 2 RFT

1km run

50 pull ups

35 Burpees 

20 OHS 60/40

Thursday 17th July

A) OHS

6x3 @ progressive load 70%(+)

WOD 4 x 5:00 intervals

00:00

400m run 

AMRAP OHS 50/35

05:00

400m run 

AMRAP Burpee pull ups

10:00

400m run

AMRAP clusters 50/35

15:00

400m run

AMRAP Burpee box jumps

Wednesday 16th July

A) 10 mins to find

80% deadlift

B) EMOM 10 mins

3 x deadlift 80%

WOD 'Diane' 21-15-9

Deadlift 100/75

Hspu

Tuesday 15th July

A) mobility

Samusun & hip stretch

5 min squat hold

B) rowing intervals

3 x 2:00 - full recovery

WOD 21-15-9

Burpee to 6"

Thruster 20/15

Monday 14th July

A) Back rack lunge

5x10 starting @ 50/30

WOD 30-25-20-15-10-5

Pull ups

KBS 24/16

Monday 7th July

A) EMOM 10 mins

1 x strict press

2 x push press

3 x push jerk - pick a challenging weight

WOD 20 min AMRAP

Buy in: 1 mile run

Then AMRAP remaining time

50 air squat 

30 t2b

20 HSPU 

Friday 4th July

A) Front Squat

3 x 2 @ 80%

5 x 3 @ 85%

WOD 15 min AMRAP 

200m run

10 back squat 65/45

10 box jump over 24"/20"

Thursday 3rd July

Strength

Overhead Squat 6x2

Every 2 Min/Keep Adding

Metcon

3 Rounds

400m Run

21 Box Jumps 24/20

7 Power Snatches 65/45

Time Cap 15 Min

Wednesday 2nd June

Metcon

EMOM for 10 Min

8 Hang Power Cleans 95/65

8 Push-Press 95/65

Rest 1Min

EMOM for 10 Min

10 Wall Balls 20/14

10 Pull-ups 

Rest 1Min

EMOM for 10 Min

10 Burpees

Score is Total Reps