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