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Monday 27th October

A) Back Squat

5x5 @ 80%

WOD 3 rounds

75 double under

50 air squats

25 KBS

5 bar muscle ups

Friday 24th October

A) 20 mins to establish a 1rm clean

WOD - 

50-40-30-20-10

Double Under

10-8-6-4-2

Power Clean 55/40

Thursday 23rd October

WOD - 21-15-9-6-3

HSPU

Front Squat 55/45

Burpee over bar 

Wednesday 22nd October

A) Front Rack Lunge

5 x 10 increasing load

WOD - 5 RFT

15 thrusters 42.5/30

15 T2B

Tuesday 21st October

A) EMOM 12 min

Even: 10/8 inverted row

Odd: 10/8 Burpee

WOD - 5 RFT

12 plyo push up 15/10

50 double unders 

20 thrusters 20/15

Monday 20th October

A) EMOM 10 mins 

1 x Power clean

3 x Front squats @ 75-80% power clean

WOD - 6 RFT 

3 clean and jerk 70/50

2 rounds

5 pull up

10 push up

15 air squat 

Thursday 16th October

A) Challenge No.2

2 min max effort thrusters 40/30

WOD - 15 min AMRAP

3 wall walk

6 thrusters 40/30

9 pull ups 

Wednesday 15th October

A) Bench Press + Pull Up

6x 6+6 a progressive load

If you can add weight for the pull up, do it!

WOD - 4 RFT

30 ABMAT sit ups

200m run

30 wall balls 9/6

Tuesday 14th October

A) Heavy hang cleans

6 x 3 @ progressive load

WOD - 5 RFT 

8 Thrusters 50/35

8 pull ups

30 double unders

Monday 13th October

A) Back Squat Pause

6 x 3 @ 70%(+) w/ strict 3 second pause

WOD - EMOM 20 mins

Even - 10 T2B

Odd - 4 power snatch 50/35 + 4 burpee over bar

Friday 10th October

A) Back Rack Lunge

5 x 10 @ progressive load

WOD - 10 min AMRAP

10 wall ball 9/6

10 Burpee pull up

10 KBS 24/16

Thursday 9th October

WOD - For time

3 Rounds
30 Front Squats 40/30
30 Push Ups

–Rest 3 mins–

3 Rounds
25 KBS 24/16
25 Box Jumps 24"/20"

–Rest 3 mins–

3 Rounds
20 Toes to Bar
20 HSPU

Wednesday 8th October

A) Rowing Efforts

4 x 250m Sprint

WOD - 3 RFT

50 walking lunge

40 mountain climbers

30 ABMAT sit ups 

20 HR push ups 

Tuesday 7th October

A) Bench Press

3x3x80%

5x2x85%

WOD - 3 RFT

12 ohs 60/40

20 t2b 

50 double Unders 

Monday 6th October

A) Back Squat

3x3x80%

5x2x85%

WOD - 21-15-9

STOH 60/40

Box jump 24"/20"

* 3 bar muscle before and after each set

Wednesday 1st October

A) Front Squat Pause

8 x 2 w/ 2 sec pause @ 100% of clean

WOD - EMOM 20 min

Even - 12 wall ball 9/6

Odd - 7 deadlift 100/70