Tuesday 29th December

A) Front squat

5x3 at 70% with a 3 second pause at the bottom

WOD 8 min AMRAP

20 box jumps 24"/20"

10 ttb

- 3 min rest

8 min AMRAP

20 wall balls 9/6

10 pull ups

Monday 28th December

A) Strict Press

Work up to a new 1RM for the day and then drop down the 70% and hit 5x5

WOD 10 min AMRAP

10 power clean 60/40

10 pull ups

10 burpee over the bar

Wednesday 23rd December

A) Bench Press

20 minutes to work up to a new 3RM

WOD EMOM x 20 mins

Min 1: 12 call assault bike

Min 2: 10 burpees

Min 3: 12 cal row

Min 4: 50 double unders

Tuesday 22nd December

A) Shoulder/Lat mobes

B) strict press

Spend 20 minutes building up to a 3RM in at least 6 sets

WOD 2RFT

21 pull ups

21 front squat

15 c2b

15 thruster

9 bar muscle up

9 clusters

RX: 50/35

Monday 21st December

A) Back squat

20 minutes to establish a 5RM

WOD 15 min AMRAP

7 power clean 65/45

7 hspu

14 ttb

Friday 18th December

WOD 

A) 12 min AMRAP

11 power snatch

9 thrusters

7 squat snatch 50/35

B) 12 min AMRAP

15 wall balls 9/6

10 burpees

5 c2b pull up

C) For time

15 hang power cleans

1km row

15 hang power cleans 70/50

Thursday 17th December

A) KB walking lunges

10 x 2 gym length continuous front rack KB lunges. 

Finish on AHAP

WOD 

150 KBS 24/16

*4 burpees EMOM until complete 

Wednesday 16th December

A) Power clean + push press

6 x 1+5

Build load as you progress through the sets

WOD every 3 mins x 4 rounds

16 pull ups

12 power clean 60/40

8 burpee over bar 

Tuesday 15th December

A) OHS

5 x 5 (20 minutes to focus on a solid OHS position)

If it's shit, fix it. 

WOD 

50-40-30-20-10

Wall balls 9/6

20-16-12-8-4

OHS 50/35

Monday 14th Decemeber

A) Back Squats %s

3 x 5 @ 75%

3 x 2 @ 80%

WOD 

A) 3RFT

20 thrusters 42.5/30

15 burpee box jump

- 3 mins rest

B) 3RFT

12 C2B/ 6 bar muscle ups

20 SDHP 42.5/30

Tuesday 8th December

A) Barbell step ups

5 x 12 each leg

WOD 12 min AMRAP

50 double unders

15 burpee box jumps 24"/20"

7 thrusters 42.5/30

Monday 7th December

A) EMOM x 15 minutes

Min 1: 5-7 c2b

Min 2: 5-7 t2b

Min 3: 10-12 hspu

WOD 3RFT

30 wall balls 9/6

30 alternating KB snatch 24/16

30 weighted sit up 10/5

Friday 4th December

WOD - for time 

400m run

20 power clean

400m run 

20 squat clean

400m run

20 thruster

400m run

20 push press 65/40

Cash out:

20 burpee over bar

Thursday 3rd December

A) Glute Activation

B) Power clean

6 x TNG sets of 3 building load every time

WOD 3RFT

40 wall balls 9/6

20 deadlift 75/55

10 c2b pull ups

Wednesday 2nd Decemeber

A) Scap activation

B) Front Squat

6 x 2 @ 80-85% of 1RM

WOD TAG 2016 qualifier 1

Death by front squat

* 5 burpees omem

- 55/35

Tuesday 1st December

A) EMOM x 12

Min 1: 6-8 strict pull ups

Min 2: 8-12 box dips/ring dips or close grip push up

WOD - 30-25-20-15-10

Burpees

With 

15 KBS 24/16

15 goblet squat between each set

Monday 30th November

A) Front squat

3 x 3 @ 70%

3 x 2 @ 80%

3 x 1 @ 90%

WOD 21-15-9-3

Hspu 

Back squat 70/50

- do not drop bars behind neck. Sub hspu for burpees

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Friday 20th November

EMOM x 10 mins

7-10 ttb

WOD - for time

100 oh lunge 20/10 

(Load your bar then...)

15 squat cleans 60/40 

100 double unders

20 pull ups 

100 double unders

25 box jumps

100 double unders

30 deadlifts 60/40

* cash out 800m run

Thursday 19th November

A) OHS

5 X 5 building in weight - NO FAILS

WOD EMOM X 20 min (4 rounds)

Min 1: 10 OHS - 50/35

Min 2: 150m sprint row

Min 3: 10 burpee to rig 

Min 4: 20 KBS 24/16

Min 5: rest

Wednesday 18th November

A) Back Squat

6 X 3 @ 80% of 1RM

WOD 5RFT

5 c2b pull ups

7 power clean

9 stoh

11 back squat

RX: 85/55

Tuesday 17th November

A) for time

50-35-20-10

Deficit push ups - off 10kg plates

100-70-40-20

Abmat sit ups

WOD - 4RFT

10 power snatch 55/35

10 box jump 24/20

10 t2b

Monday 16th November

A) EMOM x 12

Min 1: 8 burpee pull ups

Min 2: 8 burpee box jumps

WOD 20-15-10-5

Wall balls

Pull ups

....... Burpees!

Monday 9th November

A) Back squat 

6 X 2 @ 85%

WOD 12-9-6-3

Power clean 80/60

C2B pull up

Friday 6th November

WOD - for time

50 KBS 24/16

50 back squats 60/40

1 mile run

50 front squats 60/40

1 mile run

50 back squats 60/40

50 KBS 24/16

Thursday 5th November

A) Push Jerk

6 x 3 building to a heavy load

WOD 

100 double unders

30 pull ups

75 double unders

30 box jumps 24/20

50 double unders

30 burpees

cash out: 100 unbroken double unders

A break = 10 down ups

Wednesday 4th November

A) EMOM x 15

Min 1: 15 slam balls 9/7

Min 2: 20 hollow rocks 

Min 3: 20 wall balls 9/6

WOD 3-6-9-12-15

Thruster 55/35

Ttb 

* if you break any set of thrusters = 5 burpee

Tuesday 3rd November

A) Rowing sprints

3 x 300m sprint

WOD 20 min AMRAP

200m run

10 wall balls 9/6

10 box jump 24"/20"

5 deadlift 120/90

Monday 2nd November

A) Front Squat Pause

6 x 3 @ 75% with a 3 second pause at the bottom

WOD every 02:00 for 6 rounds

12 pull ups

9 burpees

6 front squats 80/60

Friday 30th October

A) bench press + strict pull up

5 rounds of

7 BW bench press

7 strict pull ups

-not for time 

WOD - 10 min ladder

3,3,3,6,6,6,9,9,9...

Deadlift 80/60

Burpee

Pull up

* once you hit the 12's AMRAP the rest of the workout. 

Thursday 29th October

A) deadlift cycle 

10 x TNG reps strongest grip

10 x TNG reps weakest grip

10 x alternating grip

- 5kg heavier than last week

WOD - 4RFT

50 double unders

12 thrusters 42.5/30

9 ttb

* if you break the thrusters = 5 burpee over the bar penalty

Wednesday 28th October

A) Push Press

6-6-6-6-6-6 building in load

WOD 21-15-9-3

Push press 60/40

Box jump 24"/20"

*10 down ups after every set

Tuesday 27th October

A) back squat

5-4-3 x 3

- start at a moderate load and build the load as you drop the volume

WOD - EMOM x 18 mins

Min 1: 30 double unders + 10/7 burpees

Min 2: 12 front rack lunges 50/30

Min 3: 20 KBS 24/16

Monday 26th October

A) EMOM x 12

Min 1: 50 double unders

Min 2: 12 thrusters 40/30

Min 3: 10 pull ups

WOD for time

30 clean and jerks for time 60/40

*6 burpees on the minute ever minute

Friday 23rd October

A) Back Squat

6 x 3 @ 80% of 1RM

WOD 

2-4-6-8-10-8-6-4-2

Thruster 42.5/30

Pull up

Box jump 24"/20"

Thursday 22nd October

A) Gymnastic test #3

75 ttb for time

WOD 21-15-9

Burpee to rig

KBS 24/16

Goblet squat 

Wednesday 21st October

A) Narrow grip OHS

10 mins to warm up OHS taken from the ground

WOD - for time

100 double unders

50 OHS 45/30

50 push up

100 double unders

50 deadlift 80/60

50 cal assault bike

100 double unders

50 box jump over 24/20

50 push press 45/30

100 double unders 

Tuesday 20th October

A) Gymnastic test #2

100 kipping hspu for time

WOD 20 min AMRAP

1 x 400m run

————————

2 x 15 wall balls 9/6

10 t2b

Monday 19th October

A) gymnastic test #1

100 pull ups for time

- strict

- kipping

- butterfly

* pick one, think wise but remember it is for time

WOD 21-15-9

Thruster 50/35

SDHP 50/35

Burpee over bar 

Friday 16th October

WOD - for time

50-40-30-20-10

Wall balls 9/6

100-80-60-40-20

Double unders

Rules

1. If you break any set, 10 burpee penalty

2. 7 C2B pull ups between each set

Thursday 15th October

A) Deadlift cycle week 4

10 x TNG strongest grip

10 x TNG weakest grip

10 x alternating grip

- 5kg heavier than last week

WOD 4RFT

15 hspu

15 deadlift 80/60

Wednesday 14th October

A) Front squat

8x2 load light to start finishing in a max double in 8 sets

WOD EMOM x 16 min

Min 1: 8 front squat 100% BW

Min 2: 15 wall ball 9/6

Min 3: 30 double unders

Min 4: rest

Tuesday 13th October

A) Front hold KB lunge

5 x 12 - alternating legs

- slow and controlled is key to this movement

WOD - 14 minute AMRAP

9 ttb

12 KB lunge 24/16

15 KBS 24/16

30 double unders 

Monday 12th October

A) Bench press

3-2-1 x 3

Increase weight as reps decrease

WOD 3RFT

21 burpees

15 box jumps

9 front squat 80/60

Friday 9th October

WOD 3 x 8 min AMRAP

A) 8 min AMRAP

15 calorie assault bike

7 burpee

B) 8 min AMRAP

30 double unders

7 ttb

C) 8 min AMRAP

300m row

15 wall balls 9/6

Thursday 8th October

A) HSPU + Ring work

EMOM x 12

Min 1: 10 strict hspu

Min 2: 10 STC 

WOD 21-15-9

Box jump 24/20

Burpee

*200m run

Wednesday 7th October

A) OHS pause

5 sets of 3 with a 3 second pause at the absolute bottom of the hole. 

WOD - for time

30 pull ups

30 KBS 24/16

30 wall balls 9/6

130 double unders

30 wall balls 9/6

30 KBS 24/16

30 pull ups 

Tuesday 6th October

A) rowing interval

3 x 2:00 interval

WOD 21-18-15

Push press 60/40

Box jumps 24/20

Monday 5th October

A) Front Squat

Find your 5RM - go Bulgarian and dig deep

WOD 10-8-6-4-2

Cluster 60/40

Ttb

Burpee

Tuesday 29th September

A) Deadlift

10 TNG reps with strongest grip

10 TNG reps with weakest grip

10 reps alternating grip

+5kg from last time

WOD for time

24-19-14-9-4

Pull ups

15-12-9-6-3

Deadlift @ BW 

Monday 28th September

A) Back Squat

5 x 80%

4 x 85%

3 x 90%

- repeat twice more

WOD 15 min AMRAP 

16 wall balls 9/6

16 box jumps 24/20

16 cal assault bike