Wednesday 29th April

TENSION IRRADIATION!

Eccentric back squats

7 x 3 @ 5 second decend w/ pause 

WOD - 21-15-9

Pull up 

HSPU

Rest 3 mins

15-12-9

C2B pull up

Deficit HSPU 15kg plate 

Tuesday 28th April

A) push press

7 x 8 - volume. Follow coach 

WOD - 20 min AMRAP

50 double unders

40 KBS 24/16

30 Burpee

20 pull up

10'powet clean 60/40

Friday 24th April

A) Snatch

25 mins working to a moderately heavy set of 3 t+g reps. 

WOD - 4RFT

400m Run

10 unbroken power snatch 50/35

** 25 burpee penalty if you break

Thursday 23rd April

WOD - Linchpin chipper

A) 21-15-9

OHS 50/35

HSPU 

B) 3RFT

50 double unders

15 t2b

15 hang squat clean 50/35

C) 30-20-10

Box jump 24/20

Air squat 

HR Push up

Wednesday 22nd April

A) Deadlift - build up to new 1RM

3 x 3 @ 75%

2 x 2 @ 85%

3 x 1 @ 90%+

WOD - British Championships qualifier 1

5 RFT

5 deadlifts 90/60

10 bar facing burpee

Tuesday 21st April

A) Back squat - wide stance/pause

6 x 3 @ heavier than last week

WOD EMOM x 21 min

Min 1: 13/11 cal row

Min 2: 15 KBS 24/16

Min 3: 50 double unders

Monday 20th April

A) OHS

Take 20 mins to work up to a heavy set of 3 OHS 

WOD - 12 min AMRAP

4 C2B pull up

5 thruster 60/40

6 burpees

Friday 17th April

A) Press complex

Push + power jerk

7x2+2 @ 70% of push press

WOD 3RFT - 20 min cap

100 double unders

25 KBS 24/16

20 box jumps 24"/20"

15 burpees

Thursday 16th April

A) Front squat pause wide stance

7 x 3 @ 75%+ of 1RM front squat

WOD - 3 RFT

20 pull ups

20 burpees

20 thrusters 42.5/30

Wednesday 15th April

A) EMOM x 10 clean complex

1 Power Clean

1 Front squat

1 push jerk

WOD - 1 round every 05:00 x 4

Run 400m

25 unbroken KBS 24/16

* if you drop the KB = 10 Burpee penalty at the end of the workout 

Tuesday 14th April

A) Pause Back Squats

7 x 3 with a 3 second pause and wider stance than normal

WOD EMOM x 15 mins

Min 1: Row 15/12 calorie

Min 2: 40 double unders

Min 3: 12/10 burpees

Monday 13th April

A) Push Press

5x5 @ 75% +

WOD 4RFT

400m run

30 air squat 

15 t2b

10 deadlift 100/70

Thursday 9th April

WOD - 

A) 

41-30-18

Wall balls 9/6

21-16-9

Back squat 60/40

B) 3 RFT

10 deadlifts 100/75

50 double under

C) 30-20-10

Box jump 24/20

Wall ball 9/6

Wednesday 8th April

A) Every 45 seconds x 7

5 strict pull ups + 10 push ups

WOD - 20 min AMRAP 

1 round of 'Cindy'

5 power clean + jerks 60/40

Tuesday 7th April

A) Power snatch

Working up in 3s hit 5 heavy sets of touch and go reps

WOD EMOM x 21 min

Min 1: 7 C2B

Min 2: 15 KBS 24/16

Min 3 8 Thruster 40/30

Monday 6th April

Monster Mash Monday from CF Linchpin

A) For time

30 wall balls 9/6

20 c2b pull ups 

10 c+j 80/60

20 c2b pull ups

30 wall balls 9/6

B) 3 rounds

14 thrusters 40/30

7 Burpee pull ups

C) 2 rounds

25 t2b

400m run