Tuesday 30th December

A) Push Press
5x3 @85%

WOD 3RFT

21 Front squat 50/35
15 pull ups
9 burpees

Monday 29th December

A) Back Squat
5x3 @ 85% of 1rm

WOD 10 min AMRAP

6 deadlift 80/60
9 push ups
12 box jumps

Thursday 25th December

CLOSED

MERRY CHRISTMAS!!

Wednesday 24th December

IA) Back Squat

5 x 10 @ 70%+

WOD - 4 RFT

20 hang squat clean 50/35

20 HSPU 

20 burpees

Tuesday 23rd December

WOD For time

100 wall balls 9/6

75 KBS 24/16

50 box jumps 24"/20"

25 power snatch 50/37.5

Monday 22nd December

A) Front Squat

5x3 @ 80%+

WOD 10 RFT 

10 thrusters 50/37.5

10 pull ups

30 double unders 

Friday 19th December

A) Deadlift

EMOM 10 mins

4 x 80-83% 1RM

WOD -

21-15-9

OHS 60/40

42-30-18

Pull Ups

Thursday 18th December

A) Rowing Intervals

3 x 500m flat out efforts

full recovery between

WOD - 10 min AMRAP 

20 Burpees 

30 wall balls 9/6

40 air squats 

Wednesday 17th December

A) power snatch

20 mins hitting sets of 3 staying around 75-80% of your 1RM

WOD 5rft

5 power snatch 60/40

2 rounds of cindy

Tuesday 16th December

A) Back Squat

5 x 10 @ 70% 1RM

WOD - 5 RFT

21 thruster 40/30

15 ABMAT sit up

9 t2b

Monday 15th December

A) Mobility work

10 mins working OH position 

B) Strict Press

5 x 3 @ increasing load

WOD - 10 RFT

10 c2b pull up

10 back squat 40/30

30 double under 

Thursday 11th December

A) Front Squat

4x4 @ 85/90%

WOD - for time 

10-8-6-4-2

Deadlift BW 1.5 

15-12-9-6-3

HSPU

Wednesday 10th December

A) Sotts Press

3x3 - use this as warm up with empty barbell

B) OHS

20 mins hitting sets of 3

WOD 10 min AMRAP 

60 Burpee over bar

30 ohs 40/30

10 c2b pull up

Tuesday 9th December

A) Front Squat Pause

5x2 w/ 3 sec pause at bottom @ 80% of last weeks max

WOD - 12 min AMRAP

9 box jump 24"/20"

9 push press 60/40

9 t2b

Monday 8th December

A) Bench Press

5x5 @ 80%+

WOD For time 

10-8-6-4-2

Power clean + jerk 60/40

100-80-60-40-20

Double unders

10-8-6-4-2

Burpees

Thursday 4th December

A) Back + Front Squat

5 sets of 8+4 @ increasing load

WOD - Cindy on steroids

20 min amrap

5 back squat 60/40

10 c2b pull ups

15 HR push ups

Wednesday 3rd December

A) Deadlift

5x3 @ 80%

WOD 7 RFT

3 hspu deficit 

6 deadlift 100/75

12 pull ups

24 double unders

Tuesday 2nd December

A) Front Squat Pause

20 mins to establish a 2rm

WOD - EMOM 16 mins

Even: 15 wall ball 9/6

Odd: 10 Burpees 

Monday 1st December

A) Front Squat + Push Press

5 x 2+2 @ increasing load

WOD - 12 min AMRAP

10 front squat 

10 t2b

10 STOH 60/40