02/12/16

A. EMOM x 6
1 Hang Power Clean + 1 Power Clean (should be heavier this week, start at around 70% of your 1RM)

B1. CGBP 6-8 reps x 4 – rest 60-90 sec
B2. DL 5 reps x 4– rest 60-90 sec

C. 9-6-3
TnG Power Clean @ 70/50 + Lateral Bar Burpees AFAP
Rest 2 min
x 2 rounds

D. DB External Rotation 8reps/arm @3010 x 3

01/12/16

DU practice for 5-7 minutes

A. AMRAP 4 min:
450m row / 400m run / 400m ski x 1
AMRAP Box Jumps remainder of time

Rest 2 min

B. AMRAP 4 min:
450m row / 400m run / 400m ski x 1
AMRAP Push Press @ 40/30kg remainder of time

Rest 2 min

C. AMRAP 4 min:
450m row / 400m run / 400m ski x 1
AMRAP Overhead Squats remainder of time @ 30/20kg

Rest 2 min

D. AMRAP 4min:
450m row / 400m run / 400m ski x 1
AMRAP Ball Slams remainder of time

Rest 2 min

E. AMRAP 4 min:
450m row / 400m run / 400m ski x 1
AMRAP Burpee Pull Ups remainder of time / Burpee touch bar if can’t jumping pull up

Rest 2 min

F. Core work

30/11/16

A1. 3 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch from floor x 4, rest 60-90 sec
A2. 3-6 Strict HSPU + 3-6 Kipping HSPU x 4, rest 60-90 sec

B. 20 walking lunge @ 20kg/12kg (DB or KB fine) + 30/20 cal Bike ALL OUT

If using RX weight = rest 5 minutes
If not using RX weight = rest 3 minutes

x 4 rounds

29/11/16

Partner WOD – 40 minute time cap

Teams of 3 – For Time
Complete:
– 2000m Row (250-300m each at a time), one person rowing at a time, one person in a plank hold, one person resting.
– 50 Wall Balls each person before swapping
– 50 Unison Sit Ups
– 50 Unison KB Swings
– 50 Unison HR Push Ups
– 2000m Row (250-300m each at a time), one person rowing at a time, one person holding KB in each arm (24kg/16kg), one person resting.

28/11/16

A1. Front Squat 4 reps x 4 (heavier this week), rest 60-90 sec
A2. Weighted Strict Pull Up 1-3 reps x 4 (heavier this week), rest 60-90 sec

B. 1 cluster + 4 thrusters @ 60kg/40kg + 5 C2B Pull Ups + 10 burpees AFAP
Rest 1 min x 3 rounds

Then rest 4-5 min

1 cluster + 10-14 thrusters @ 40kg/30kg + 10-15 Pull Ups + 10 Burpees AFAP
Rest 2 min x 3 rounds

25/11/16

A1. 2 Hang Power Snatch + 2 Power Snatch from floor x 4, rest 60-90sec
A2. 3-6 Strict HSPU + 3-6 Kipping HSPU x 4, rest 60-90sec
///Beg – HSPU progression

B. 5 TnG Powerclean + 5 TnG Push Jerk @ 60/40 + 350m row/300m row AFAP, rest 3-5min secs x 4 rounds

24/11/16

DU practice 5-7min

A. 6min AMRAP
10 Cal Row
10 KB American Swing @ 24/16kg

Rest 3min

B. 6min AMRAP
10/8 Cal Bike
10 T2B/Knee Raises/V-Ups

Rest 3min

C. 6min AMRAP
10 DB Box Step Ups
30 Sec Hollow Hold

Rest 3min

D. 6min AMRAP
10 Goblet Squat @ 24/16
20 Ab Bicycles

23/11/16

A1. Front Squat 6 reps x 4, rest 60-90 sec
A2. Weighted Strict Pull Up 1-3 reps x 4, rest 60-90 sec
///Beg – Negative Pull Up ALAP 1-3 reps x 4, rest 60-90 sec

B. Every 2min x 10
1 cluster + 1 hang cluster + 1 thruster @ 60kg + 5 C2B Pull Ups + 15 DU/20 Skip