Monday 31st Setember

A) back squat

4 x 10 @ 50% of 1RM

WOD - Helen

3RFT

400m run

21 KBS 24/16

12 pull ups

Friday 21st August

A) OHS w/ pause

6 x 2 OHS w/ 3 long seconds at the bottom of the pause

WOD 10-1

OHS 60/40

Pull ups

Thursday 20th August

A) bench press + strict pull up

6 x 10 + 5-8

WOD - EMOM x 20 mins

Min 1: 10 cal row

Min 2: 100m run

Min 3: 20 wall balls 9/6

Min 4: 15 HR push ups 

Wednesday 19th August

A) EMOM x 10 mins

3 x TNG power cleans

WOD 21-15-9

Thruster 42.5/30

KBS 24/16

** 50 double unders before and after each set

Tuesday 18th August

A) 2 mile run

WOD 3RF

400m run

21 burpees

Finisher:

50 toe tucks to rig

Monday 17th August

A) Front Squat

4x4 @ 80% 1RM

WOD - EMOM x 20 Mins

Min 1: 15 cal row

Min 2: 12 KB snatch 24/16

Min 3: 10 C2B pull up

Min 4: 10 burpees

Thursday 13th August

A) 12 mins to find a heavy 3 deadlift

A1) EMOM x 12 mins

3 deadlift at 70-80% of A

WOD - 5RFT

10 deadlift 100/65

20 wall balls 9/6

Wednesday 12th August

A) 12 mins to find a 3RM Front Squat

Ai) 3x3x90% of A

WOD - 20 min AMRAP 

'Nate'

2 muscle ups

4 HSPU

8 KBS 24/16

Tuesday 11th August

A) OH Mobility

B) Push press

5-4-3-2-3-4-5

Start moderate heavy worked up to a max 2 and then back down with the same load

WOD - 4RFT

50 double unders

12 hang power snatch 42.5/30

12 pull ups 42.5/30

400m run

Monday 10th August

A) weighted single leg lunge

6 x 12 from 15" box

WOD - 

21-15-9

Power clean 

Front rack lunge

STOH

RX: 60/40

Friday 7th August

A) EMOM x 12 mins

Min 1: 5-8 strict pull ups 

Min 2: 15 slam balls 9/7

Min 3: 12 strict press 50% 1RM

WOD - HELLen

800m run

21 KBS 32/24

12 C2B pull up

Thursday 6th August

A) Rowing Intervals

5 x 300m at 1:30/1:45

WOD - 12 min AMRAP

8 t2b

12 oh lunge 20/15

35 double unders

Wednesday 5th August

A) Lower back / hip Mobes

B) Back squat pause

5 x 3 building to max 3

3 x 2 x 90% of today's 3

WOD - 10 RFT

15 wall balls

3 snatch 60/40

Monday 3rd August

A) EMOM TNG Cleans

00:00-00:04

3 x TNG cleans

05:00-09:00

4 x TNG cleans

10:00-14:00

5 x TNG cleans

Weight stays the same, if you fail a set =  10 burpee over bar 

WOD - for time

50 TNG squat clean thruster 60/40

Workout rules:

1. Any pausing before a completed rep = no rep

2. Any steps forwar/backwards during the rep = no rep

3. If you fail a rep, the reps completed before that = invalid

- TRAIN SMART, TRAIN HARD. 

Friday 30th July

A)Push Press + push jerk (15 minute cap)

5 x 3+3 @ increasing load

WOD 7RFT

2 squat clean 100/70
3 bar muscle ups
4 hspu

Thursday 29th July

A) Run Intervals
5 x 400m efforts
start at 80%
finish at 100%

WOD 5 RFT

15 Wall balls 9/6
15 Back Squat 50/35
15 burpee to rig