Monday 30th November

A) Front squat

3 x 3 @ 70%

3 x 2 @ 80%

3 x 1 @ 90%

WOD 21-15-9-3

Hspu 

Back squat 70/50

- do not drop bars behind neck. Sub hspu for burpees

Technical Errors

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Friday 20th November

EMOM x 10 mins

7-10 ttb

WOD - for time

100 oh lunge 20/10 

(Load your bar then...)

15 squat cleans 60/40 

100 double unders

20 pull ups 

100 double unders

25 box jumps

100 double unders

30 deadlifts 60/40

* cash out 800m run

Thursday 19th November

A) OHS

5 X 5 building in weight - NO FAILS

WOD EMOM X 20 min (4 rounds)

Min 1: 10 OHS - 50/35

Min 2: 150m sprint row

Min 3: 10 burpee to rig 

Min 4: 20 KBS 24/16

Min 5: rest

Wednesday 18th November

A) Back Squat

6 X 3 @ 80% of 1RM

WOD 5RFT

5 c2b pull ups

7 power clean

9 stoh

11 back squat

RX: 85/55

Tuesday 17th November

A) for time

50-35-20-10

Deficit push ups - off 10kg plates

100-70-40-20

Abmat sit ups

WOD - 4RFT

10 power snatch 55/35

10 box jump 24/20

10 t2b

Monday 16th November

A) EMOM x 12

Min 1: 8 burpee pull ups

Min 2: 8 burpee box jumps

WOD 20-15-10-5

Wall balls

Pull ups

....... Burpees!

Monday 9th November

A) Back squat 

6 X 2 @ 85%

WOD 12-9-6-3

Power clean 80/60

C2B pull up

Friday 6th November

WOD - for time

50 KBS 24/16

50 back squats 60/40

1 mile run

50 front squats 60/40

1 mile run

50 back squats 60/40

50 KBS 24/16

Thursday 5th November

A) Push Jerk

6 x 3 building to a heavy load

WOD 

100 double unders

30 pull ups

75 double unders

30 box jumps 24/20

50 double unders

30 burpees

cash out: 100 unbroken double unders

A break = 10 down ups

Wednesday 4th November

A) EMOM x 15

Min 1: 15 slam balls 9/7

Min 2: 20 hollow rocks 

Min 3: 20 wall balls 9/6

WOD 3-6-9-12-15

Thruster 55/35

Ttb 

* if you break any set of thrusters = 5 burpee

Tuesday 3rd November

A) Rowing sprints

3 x 300m sprint

WOD 20 min AMRAP

200m run

10 wall balls 9/6

10 box jump 24"/20"

5 deadlift 120/90

Monday 2nd November

A) Front Squat Pause

6 x 3 @ 75% with a 3 second pause at the bottom

WOD every 02:00 for 6 rounds

12 pull ups

9 burpees

6 front squats 80/60