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21/10/16

A. EMOM x 8 mins 6 Alt arm KB Clean B. EMOM x 8 mins BB DL 8 reps @ 40/50kg 20 DU C. EMOM x 8 mins MIN 1: FLR MIN 2: Side plank MIN 3: “   ” MIN 4: Hollow rock D. EMOM x 8 mins 10-20 ball slams 5-10 burpees

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20/01/16

A. BB strict press 6-12 reps x 3 sets *focus on strength here, should fail on last set on concentric phase of the press. B. 1 HH Power snatch + 1 Squat snatch *with a pause at below the knees x 3 sets C. Weighted chin up / chin up progressions; 4-8 reps x 5…

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19/01/16

120:120:120:120 x 2rounds 25/35cals on bike 20 Ball slams 20 BJ 20-24 Hollow rock hold 120:120:120:120 x 2 rounds 20/25cals on rower 40DU 20KB swings FLR 120:120:120:120 x 2 rounds 20 burpees 60 ab mat sit ups 60 sec side plank x both sides 20 Plyometric lunges

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18/01/16

A. DL 6-12 reps x 4 sets  * 80-85% of 1RM B. 1 HH Squat Clean + 1 squat clean x 3 sets  *Build to a heavy Squat clean C. 60:60:60:60 x3 depending on time *16 heavy alternating single arm and single leg FWD or REV lunges *10-16 strict ring dips *15-20 pull ups unbroken…

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15/01/16

Shoulder, knee & quad mobility A. 6 min AMRAP 6 Push press @ 60kg/40kg 6 Bar facing burpees *Rest 8 mins then repeat B. Partner WOD 50:40:30:20:10 rower/bike

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14/01/16

A. 8 rounds  12-15 mins 10 RDL @ 75-80% 1RM DL 10 Alternating single arm KB/DB snatches *Rest as needed between sets B. 8 rounds  12-15 mins 10 Turkish get ups alternating hands or 20 alternating reverse lunges with DB + 15 single arm KB swings both sides 30 DU C. 120:120:120:120 x 2 rounds 20 Burpess 70…

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13/01/16

A. Push press 4.4.4.4.4.4 x 2 sets 80 % of 1RM strict press B. Weighted Ring row @ 2011; 15-30 reps x 2 set C. 6 rounds 10 ring dips 20/15 KB goblet sqts @ 24-32kg/16-20kg 20 KB swings 20 hollow rocks

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12/01/16

A. 10 min AMRAP 10 burpee ball slams 10 Box Jumps 40 DU 40 cals bike B. 10 min AMRAP Partner WOD Player 1. 250 m row Player 2. AMRAP Hollow rocks/Hold C. 10 min AMRAP Partner WOD Player 1. 20/15 cals bike Player 2. BB ab roll out

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11/01/16

A. Power Clean @ 75-80% 2.2.2 B. Front Squat @ 2011; 6-12 reps x 2 sets @ 80% C. Every 2 mins for 16 mins 6 pull ups 10 push ups 20 DU

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