Friday 29th May

A) 20RM back squat

3 x 8 x 55%

1 x 20 @ heavier than last week

WOD 10RFT

3 power clean 60/40

5 t2b

7 wall ball 9/6

Thursday 28th May

A) Rowing Intervals

3x500m all out efforts

WOD - 30-20-10

Box jumps 24"/20"

STOH 50/35

Box dips

Monday 25th May

TABATA this!

20 seconds work 10 seconds rest

- Double unders

- thrusters 40/30

- box jumps 24/20

- wall balls 9/6

- KBS 24/16

- plank hold

Thursday 21st May

A) Weighted Lunge

6 x 10 at a load with absolute control

WOD 12 min AMRAP

8 pull ups 

8 front rack lunge 40/30

30 double unders

When 12:00 hits the clock:

30 Burpee to rig

Wednesday 20th May

A) Front Squat + Push Press

5 x 5+3 @ 75% of push press

WOD - 

00:00-08:00

Max effort row/ski

- 2 min rest

10:00-18:00

5 front squat 60/40

5 HSPU 

Tuesday 19th May

A) EMOM x 12

3 clusters @ maintainable load

WOD - 

A) 00:00-08:00 // 15-12-9

Thrusters 40/30

T2B

B) 08:00-16:00 // 12-9-6

Thrusters 50/35

T2B

C) 16:00 // 9-6-3

Thrusters 60/40

T2B

Monday 18th May

A) 20RM Back Squat

2 x 12 @ 50%

1 x 20 @ 2.5kg heavier than last week

WOD - 

05:00 amrap

5 deadlift 100/60

5 HR Push up

05:00 amrap

Wall Balls 9/6

05:00 amrap

Burpee to rig touch 

** 2 min rest between a,b and c

Monday 11th May

A) Front Squat

5 x 3 x 70% of 1RM

WOD - 5RFT

50 double unders

10 Burpee-pull ups

6 power snatch 55/35

Saturday 9th May

Partner WOD Saturday! 

30 min AMRAP - R4R

Partner A:

Row 200m

10 burpees

15 PTOH 15/10

Partner B:

Hold 20/15 OH for partner A row

Friday 8th May

A) Front Squat

3x3x80%

2x1x90%

Then spend time finding a new 1RM

WOD 3 x 03:00 interval

12 thruster 50/35

12 box jump 24"/20"

Thursday 7th May

WOD 5RFT

50 double unders

24 pull ups

12 back squat 80/50

200m run

Wednesday 6th May

A) Push Press
5-5-5-3-3 start at a moderate load and work up

WOD EMOM 18 mins

Min 1 - row 14/12 cal
Min 2 - 6 GTOH 50/35
Min 3 - 8 T2B

Tuesday 5th May

A) OHS

Take 20 mins to establish a new 1RM for today

WOD - 10-8-6-4-2

OHS 60/40

Burpee

Pull up 

Monday 3rd May

The 7 - 7RFT

Seven rounds for time of:
7 Handstand push-ups

7 Thruster 60/40
7 Knees to elbows
7 deadlift 120/90
7 Burpees
7 Kettlebell swings 32/24
7 Pull-ups