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

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