Tuesday 29th December

A) Front squat

5x3 at 70% with a 3 second pause at the bottom

WOD 8 min AMRAP

20 box jumps 24"/20"

10 ttb

- 3 min rest

8 min AMRAP

20 wall balls 9/6

10 pull ups

Monday 28th December

A) Strict Press

Work up to a new 1RM for the day and then drop down the 70% and hit 5x5

WOD 10 min AMRAP

10 power clean 60/40

10 pull ups

10 burpee over the bar

Wednesday 23rd December

A) Bench Press

20 minutes to work up to a new 3RM

WOD EMOM x 20 mins

Min 1: 12 call assault bike

Min 2: 10 burpees

Min 3: 12 cal row

Min 4: 50 double unders

Tuesday 22nd December

A) Shoulder/Lat mobes

B) strict press

Spend 20 minutes building up to a 3RM in at least 6 sets

WOD 2RFT

21 pull ups

21 front squat

15 c2b

15 thruster

9 bar muscle up

9 clusters

RX: 50/35

Monday 21st December

A) Back squat

20 minutes to establish a 5RM

WOD 15 min AMRAP

7 power clean 65/45

7 hspu

14 ttb

Friday 18th December

WOD 

A) 12 min AMRAP

11 power snatch

9 thrusters

7 squat snatch 50/35

B) 12 min AMRAP

15 wall balls 9/6

10 burpees

5 c2b pull up

C) For time

15 hang power cleans

1km row

15 hang power cleans 70/50

Thursday 17th December

A) KB walking lunges

10 x 2 gym length continuous front rack KB lunges. 

Finish on AHAP

WOD 

150 KBS 24/16

*4 burpees EMOM until complete 

Wednesday 16th December

A) Power clean + push press

6 x 1+5

Build load as you progress through the sets

WOD every 3 mins x 4 rounds

16 pull ups

12 power clean 60/40

8 burpee over bar 

Tuesday 15th December

A) OHS

5 x 5 (20 minutes to focus on a solid OHS position)

If it's shit, fix it. 

WOD 

50-40-30-20-10

Wall balls 9/6

20-16-12-8-4

OHS 50/35

Monday 14th Decemeber

A) Back Squats %s

3 x 5 @ 75%

3 x 2 @ 80%

WOD 

A) 3RFT

20 thrusters 42.5/30

15 burpee box jump

- 3 mins rest

B) 3RFT

12 C2B/ 6 bar muscle ups

20 SDHP 42.5/30

Tuesday 8th December

A) Barbell step ups

5 x 12 each leg

WOD 12 min AMRAP

50 double unders

15 burpee box jumps 24"/20"

7 thrusters 42.5/30

Monday 7th December

A) EMOM x 15 minutes

Min 1: 5-7 c2b

Min 2: 5-7 t2b

Min 3: 10-12 hspu

WOD 3RFT

30 wall balls 9/6

30 alternating KB snatch 24/16

30 weighted sit up 10/5

Friday 4th December

WOD - for time 

400m run

20 power clean

400m run 

20 squat clean

400m run

20 thruster

400m run

20 push press 65/40

Cash out:

20 burpee over bar

Thursday 3rd December

A) Glute Activation

B) Power clean

6 x TNG sets of 3 building load every time

WOD 3RFT

40 wall balls 9/6

20 deadlift 75/55

10 c2b pull ups

Wednesday 2nd Decemeber

A) Scap activation

B) Front Squat

6 x 2 @ 80-85% of 1RM

WOD TAG 2016 qualifier 1

Death by front squat

* 5 burpees omem

- 55/35

Tuesday 1st December

A) EMOM x 12

Min 1: 6-8 strict pull ups

Min 2: 8-12 box dips/ring dips or close grip push up

WOD - 30-25-20-15-10

Burpees

With 

15 KBS 24/16

15 goblet squat between each set