Wednesday 25th March

A) Back rack walking lunge
6 x 10 - 5 each leg

WOD - Monkey Box
3 rounds for time

400m run
50 PTOH 15/10
40 Air squat
30 Down/Ups
1 minute rest

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Wednesday 18th March

A) Back Squat

5 x 3 at 85% of 1RM

WOD - Fran

21-15-9

Thrusters 42.5/30

Pull ups 

Tuesday 17th March

A) EMOM x 10 mins

- 1 clean

- 1 front squat

- 1 jerk @ 60% 1rm clean and jerk

WOD - 12 min AMRAP

50 double Unders 

20 KBS 24/16

7 push jerk 60/40

Monday 16th March

A) Push Press

7 x 3 working to a heavy 3

WOD - 15.3 - 14 min AMRAP

7 muscle ups

50 wall balls 9/6

100 double unders

Friday 13th March

A) Back Squat 

5x3 @ 80-83%

WOD - 12 min AMRAP

10 wall balls 9/6

10 burpees

10 KBS 24/16

Straight into 8 min AMRAP

30 double Unders

10 clean and jerk 40/30

Thursday 12th March

A) good mornings

5x3 - put a load on to stretch the hamstrings 

WOD 

5 Rounds

Run 400m

20 Burpees

10 Power Snatches 50/35

Wednesday 11th March

A) EMOM x 10 mins

1 power clean + 2 thrusters AHAP 

WOD - 

00:00-08:00 21-15-9

Thrusters 40/30

T2B

08:00-16:00 15-12-9

Thrusters 45/35

T2B

16:00-24:00 9-6-3

Thrusters 50/40

T2B

Tuesday 10th March

A) EMOM x 16 mins alternating

Min 1: 10/8 calorie row 

Min 2: 10/8 Burpee to 6"

- the aim is to complete the work on the minute as fast as possible 

WOD - 8 RFT

30 double Unders 

12 wall balls 9/6

Monday 9th March

A) Back Squat

5x5 @ 80-83%

WOD 15.2

00:00-03:00 - 2 rounds

10 OHS 42.5/30

10 C2B

03:00-06:00 - 2 rounds

12 OHS 

12 C2B

06:00-09:00 - 2 rounds

14 OHS 

14 C2B

Follow suit until you can no longer complete. 

Friday 6th March

A) front squat 

5x3 85% 

WOD EMOM x 12 min

7 front squat 

7 push press 50/35

(Same minute)

Thursday 5th March

A) Back Squat
5 x 10 @ 60-70%

WOD For time
10-12-14-16-18-20

OHS 42.5/30
Pull upa

Wednesday 4th March

A) Push Press
In 20 mins find a new 1RM for today. Suggested warm up:
3x3 @ 85%
2x2 @ 90%
3x1 @ 95%+

WOD For time

50 wall balls 9/6
30 double unders
15 box jumps 24/20
30 wall balls 9/6
30 double unders
15 box jumps 24/20
10 wall balls
30 double unders
15 box jumps 24/20

Tuesday 3rd March

A) Deadlift
EMOM x 10 x 3 @ 60-70%

WOD For Time

2-4-6-8-10
Thruster 42.5/30
Pull up

rest 3 mins

10-8-6-4-2
Thruster 42.5/30
Pull Up

Monday 2nd February

A) Rock bottom front squat pause

5 x 3 @ 60-70% of 1RM - aim to hit as low as possible. Work both sides of those joints!

WOD 3RFT

50 double unders

15 T2B

15 HSPU

Straight into a 12 min AMRAP

4 OHS 60/40

8 burpee over bar

12 pull ups