Wednesday 27th January

A) Strict Press

5 x 10 building up to a moderate set of 10

* 1 second pause at the top and bottom of each rep. 

WOD 21-15-9

Power snatch 50/35

Box jump 24"/20"

*triple the amount of ABMAT sit ups between each round. 

Tuesday 26th January

A) EMOM x 8 mins

6-10 strict pull ups

Or

4-6 l-sit pull ups

WOD EMOM x 30 mins

Min 1: 14-20 pistols

Min 2: 50-75 double unders

Min 3: 15-20 HR Push ups

Min 4: 20-30 air squats 

Min 5: 8-12 strict ring dips

Monday 25th January

A) Front Squat

5 x 4 x 75% of 1RM

WOD - 3RFT

9 clusters 50/35

15 burpee box jumps 24"/20"

21 TTB

Wednesday 20th January

A) rowing intervals

4 x 350m race sprints 

WOD AMRAP 12

5 ttb

10 seated leg raise 

15 hollow rocks

Tuesday 19th January

A) Push press

6 sets of 3 

Start on a moderate load and finish on a triple that is fairly close to your max. 

WOD for time

Buy in: 100 double unders

25-20-15-10-5

Push press 60/40

Box jump 24"/20"

Cash out: 100 double unders

Monday 18th January

A) Back Squat

6 x 2 x 75%

WOD 10RFT

10 SDHP 45/30

10 wall balls 9/6

Tuesday 5th January

A) EMOM x 15 mins

Min 1: 5-7 strict pull ups

Min 2: 20 wall balls 9/6

Min 3: 10 burpees

B) for time

2 x run or 1km row

Rest 3 mins between efforts 

Monday 4th January

A) Front Squat

3x3, 2x2 + 1x1

- work to a new 1RM

WOD - 21-15-9

Front squat 50% of 1RM

Burpee over bar

Pull up