29/04/16

A. Build to 10RM Back Squat / Balance/New: 10 reps x 3 @ moderate weight B. EMOM x 18 minutes (6 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar/Knee Raises Minute 2 – 30 seconds of Assault Bike/Row for Calories or Ball Slams Minute 3 – 30 seconds of…

28/04/16

A. EMOM x 10 Odd Minute – 30 sec AMRAP L-Sit progression (Rings/Box) Even Minute – Pistol Progression 8 per leg / Single Leg Split Squat 8 per leg B. 10 min Touch and Go technique work Every 90 sec x 8 4 TnG Power Clean Unbroken *If successful increase reps by 2 for next…

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″

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…

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…