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27/04/16

A. 3 Hang Squat Snatch – 15 minutes build to heavy Balance: Hang Power Snatch technique – 15 minutes B. “Mamba” Complete as many rounds and reps as possible in 18 minutes of: 5 Ring Muscle-Ups 8 Power Cleans @ 84kg/56.5kg 24 Box Jumps @ 30″/24″

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26/04/16

A. Strict Press.Push Press – 3 + 3 x 4, rest 90 sec B. Partner WOD 800m run/row 40 thrusters @ 45kg/35kg 600m run/row 40 overhead squats 400m run/row 40 thrusters 600m run/row 40 overhead squats 800m run/row

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22/04/16

Challenge Week WOD 1: “Cindy” 20 minute AMRAP: 5 Pull Ups 10 Push Ups 15 Squats Challenge Week WOD 2: Pistol Squat progressions and play

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21/04/16

Challenge Week WOD 1: “Fight Gone Bad” Three x 1 minute rounds of: – Wall Balls – Sumo Deadlift High-Pulls – Box Jumps @ 20″ – Push Presses – Row for Cals – Rest

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20/04/16

Challenge Week WOD 1: Deadlifts 10 reps x 3 sets @ Moderate weight Challenge Week WOD 2: 4 minute AMRAP Alternating Leg Step Ups @ 24″/20″ rest 60 sec 3 min AMRAP Burpees rest 60 sec 2 min AMRAP Cal Row

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19/04/16

Challenge Week WOD 1: 9-1 Ladder for QUALITY Ring Dip / STRICT Push Ups Strict Pull Ups / TOUGH Ring Rows Challenge Week WOD 2: 8 min AMRAP: 18 Cal Row 12 KB Swings @ 24kg/16kg 6 Goblet Squat @ 24kg/16kg THEN STRAIGHT INTO 5 min “Annie”: 50-40-30-20-10 Abmat Sit Ups Double Unders / x3 Single Skips…

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18/04/16

Challenge Week WOD 1: Front Squat 10 reps x 3 sets @ Moderate weight Challenge Week WOD 2: 9 min AMRAP: 9 Box Jump @ 24/20″ 6 Push Press @ 40/30kg 3 Bar Facing Burpees

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15/04/16

Turkish Get Ups technique work + strength / Balance: Flat supine to kneeling position and then back down again A. For Time (30 minute cap) / Balance: 30 reps each movement 50 Box jumps @ 24″ 50 Jumping pull-ups 50 Kettlebell swings 50 Walking Lunges 50 Knees to elbows 50 Push press @ 20kg 50…

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14/04/16

Squat preparation and warm up A. Front Squats – 3 – 2 – 1 – heavy / Balance: 3 sets x 10 reps of Front Squats B. Back Squats – 3 – 2 – 1 – heavy / Balance: 3 sets x 10 reps of Back Squats C. ‘Struggle Together’ 1 minute Max Cal Bike…

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