Thursday 27th November

A) Front Squat Pause

7x2 with 3 second pause 

WOD 15 min AMRAP

30 double Unders 

15 box jumps

7 front squats

Wednesday 26th November

A) hang power snatch

20 mins working on hang power snatch

WOD 21-15-9

Hang power snatch 50/35

Burpee

C2B pull up

Tuesday 25th November

A) Push Press

5 x 5 @ increasing load

WOD EMOM 24 mins

Min 1: 30 sec row

Min 2: 20 wall Ball 9/6

Min 3: 15 KBS 24/16

Monday 24th November

A) SQUAT

8 back squat + 4 Front Squat 

5 sets at 70% FS

WOD - 10-9-8...3-2-1

Power clean and jerk 60/40

Burpee box jump 24"/20"

Friday 21st November

A) Deadlift

20 mins to work up to a new 3RM or heavy triple for today 

WOD 10RFT

3 deadlift 130/100

6 HSPU 

9 box jump 24"/20"

Thursday 20th November

A) Front Squat

4 x 8 @ 80%

WOD - 21-15-9-15-21

Front Squat 80/60

Burpee over bar

Wednesday 19th November

WOD - for time

Buy in: 150 double Unders 

Then 4 RFT

20 pull ups

30 sit ups

40 air squats

Cash out: 150 double unders

Tuesday 18th November

A) Snatch work

20 mins working on hitting good technique at -70%. Start at power snatch and work into full squat 

WOD 

21-18-15-12-9

Hang power snatch 45/35

Wall ball 9/6

Burpee

Monday 17th November

A) Back Squat

5 x 3 @ 90%

WOD 5 RFT

12 box jump 24"/20"

8 t2b 

6 thruster 40/30

30 double under

Friday 14th November

A) Back Squat

4 x 8 @ 80%

WOD - 

2 rounds

10 Deadlift 100/60

10 t2b 

10 deadlift 100/60

10 KBS 24/16

Straight into

3 rounds

10 push press 60/40

10 t2b

10 push press 60/40

10 KBS 24/16

Thursday 13th November

A) clean + jerk complex

EMOM X 10

1 power clean

1 squat clean

2 push jerk

WOD - 12 min AMRAP 

24 double Unders

12 down up

6 power clean 60/40

Wednesday 12th November

A) Front Squat

3x3 @ 85%

WOD 4 RFT

25 wall ball

15 PTOH 15/10

5 C2B pull up

Tuesday 11th November

A) Power Clean

20 mins to find a 1RM or heavy single 

WOD 21-15-9-3

Burpee bar touch 6"

Squat clean 60/40

Box jump 24"/20"

Thursday 6th November

A) Front Squats

20 mins to hit heavy triples and to find a 3RM

WOD 2 RFT

50 wall balls 9/6

40 pull ups

30 burpees

20 deadlifts BW

10 Front squats BW

Monday 10th November

A) Heavy back squat doubles

20 mins to find a new 2RM or to hit a heavy double

WOD - 12 min amrap

7 ohs 50/35

7 Burpee over bar

7 t2b

Wednesday 5th November

A) Power Snatch

5x3 warm up

3x1 working to maximum 

WOD - 3 min AMRAP

3 power snatch 60/40

20 double unders

4 min AMRAP

4 power snatch 55/35

20 double unders

5 min AMRAP

5 power snatch 50/40

20 double unders

Tuesday 4th November

A) OHS

20 mins hitting sets of 3 looking for solid reps

WOD 6 min ladder

2,4,6,8...

OHS 50/35

T2B

- Rest 3 mins

6 min ladder

2,4,6,8...

Push press 50/35

Box jump over 30/24

Monday 3rd November

A) Back Squat Wave 1

3x3 warm up

1 x 5 @ 80%

1 x 5 @ 85%

1 x 3 @ 90%

- then repeat

WOD - EMOM x 20

Even - 8 thruster 42.5/30

Odd - 8 pull up