Tuesday 30th September

A) 20 mins work HSPU

- Strict

- Kipping

- If you can't do HSPU, get upside down and gain some confidence in the HSPU position. 

WOD - 15-12-9-6-3

Thruster 42.5/30

Pull up

Monday 29th September

A) Final week of 20RM back squat

3 x 10 warm up

1 x 20 heaviest yet!

B) Rowing effort

2 x 500m row flat out!

Full recovery between

WOD - Open 12.1

7 min AMRAP

Burpee to 6"

Thursday 25th September

A) Heavy triple back squat

6 x 3 @ 80%(+)

WOD - 15 min AMRAP

6 push ups

12 pull ups

18 ABMAT sit ups

Wednesday 24th September

A) Snatch + OHS

EMOM 10 Min

1 x power snatch

4 x ohs - pick challenging load

WOD - 3 RFT 

30 goblet squat 24/16

30 box jump over 24"/20"

30 double unders

Tuesday 23rd September

A) Clean + Front Squat

EMOM 10 min

1 x power clean

1 x front squat

4 x front rack lunge - pick challenging load

WOD - for time

15-14-13-12-11-10...3-2-1

Burpee

KBS 24/16

Monday 22nd September

Week #7 of 20 rm back squat

3 x 10 warm up

1 x 20 heavier than last week

WOD 3RFT

60 double unders

30 wall ball 9/6

15 deadlift 60/40

5 front squat 60/40 

Friday 18th September

A) Seated Box Jump

3x3

3x2

3x1 - increasing height

WOD 21-15-9

T2B

Box jump 24/20

Straight into:-

15-12-9

C2B 

Box Jump 30/24

Thursday 18th September

A) Power Clean

5 x 3 

3 x 1 - building to a heavy ass single!!

PB TIME!!!

WOD - 3 RFT

400m run

15 sprawl

15 KBS 24/16

Wednesday 17th December

A) Front Squat Pause

6x3 w/ 2 second pause at rock bottom

Working sets - 75%

WOD - for time

10-1

Front Squat @ BW

50-10

Double Unders

Tuesday 16th September

A) Strict Press

6 x 3 @ 75%(+)

WOD 20 min AMRAP

5 HSPU

10 pull up

15 oh lunges 20/10

Monday 15th September

A) Week #6 of 20 RM back squat

3 x 10 warm up to weight

1 x 20 heavier AGAIN

WOD - for time

1km run

21 down up

21 hang power clean 60/40

800m run

15 down up

15 hang power clean

400m run

9 down up

9 hang power clean 

Tuesday 9th September

A) Bench Press + push up

5 x 5 + 10 @ 80%+

WOD - battle of beasts WOD 2

21-15-9

Thruster 

T2B

Comp 60/40

RX 50/35

Scale 40/25

RIP - Rob Smith. 

1 year today and still miss you just as much. 

Monday 8th September

A) week #5 of our 20rm back squat

3 x 10 warm up

1 x 20 heavier than week #4

WOD - 

10-8-6-4-2

Deadlift 120/100

5-10-15-20-25

Pull Up

Friday 5th September

WOD - for time

50-40-30-20-10

Wall Ball 9/6

Double Unders

Finisher

30 on 30 off x 8

Plank hold

10 on 10 off x 8

Hollow rock hold

Thursday 4th September

A) Deadlift

5 mins spend on working positioning

5 x 3

3 x 1 GO HEAVY

WOD - 15 Min AMRAP

12 deadlift 60/40

8 box jump 24"/20"

400m run

Tuesday 2nd September

A) Mobility

Hop capsule opener

WOD - A,B + C

A) 12 min AMRAP

12 HSPU 

24 Russian KBS heavy

B) 12 min AMRAP

12 T2B

24 air squat

C) 12 min AMRAP

12 push up

24 push press 30/20 

Monday 1st September

A) Squat Clean

6 x 3 T+G squat clean @ progressive load

WOD 4 RFT

10 squat clean 60/40

10 down/up

10 pull up

10 box jump 24"/20"