19/11/15

Workout of the Day 40 min time cap 60 sec work, 15 sec to change – Deadball over shoulder – Deadhang on bar – Lengths Sled Push – Single arm ring row – 30 sec Left Side /30 sec Right Side – Shuttle Run – Plank on hands – KB Farmers HOLD @ 32kg/24kg –…

18/11/15

Technique Work Clean Pulls Workout of the Day Workout of the Day A1. Power Clean; Work up to a heavy single; x5 sets A2. Weighted Ring Dip @ 32×0; 2-3 reps; do this between the power clean rest period; x5 sets then 3 Rounds ALL OUT 10 Power Clean @ 60kg/40kg 10 Lateral Burpee Post…

17/11/15

Workout of the Day Team WOD Tuesdays 6 rounds (in pairs of two): 15 Push Press @ 40/30kg (must be unbroken) 20/15 Cal Row 10 Burpee *P1 Work, While P2 Rest Endurance For Time: 200 wall balls (total reps as a team) Core Work 5 minutes Bird Dog Post your scores to the Whiteboard.

16/11/15

Workout of the Day Overhead Squats @31×1 tempo; 2-3 reps; Rest 60s x5 sets then Above Knee Squat Snatch 1 rep EMOM for 10 minutes then 12 minutes AMRAP 3 Snatch @ 60kg/40kg 6 Clean & Jerk @ 60kg/40kg 9 Pull Ups 30 Double Unders Post your scores to the Whiteboard.

12/11/15

Scap warmup A. 15 Min AMRAP: 10 Bench Press @ 75% of bodyweight 10 Strict Chin @ 2010 (or tough supinated ring row!) + rest 2 min + B. “Lenny” 50-40-30-20-10 Lunge ABMAT Situp + C. DB Ext Rot @ 5010; 4-6 reps/arm; x3, rest 30 sec between arms – heavier D. Powell Raise @…

09/11/15

A1. Clean Pull. Power Clean; 1.1; x6, rest 60 sec A2. HSPU; 2-3 reps; x5, rest 60 sec (As slow as possible. If easy, go deficit) B. ALL OUT 100%: 8 TnG Power Clean @ moderate weight 16 Lateral Burpee Over Bar *rest 2 min, x3 C. AMRAP HR Pushup in 5 min