WOD-31st January 2019.

Thursday, January 31, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlifts.

Work to 1rm

WOD: For time.

1,000m Row

50 KB Swings 24/16kg

40 KB Push Presses (20 ea arm)

30 KB Lunges (15 ea leg)

50 Sit-ups

30 Goblet Squats

40 KB Snatches (20 each arm)

50 KB Swings


WOD-30th January 2019.

Wednesday, January 30, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Push press

Work to 3 rep max.

Then do 3 x 2 reps

WOD: 10min AMRAP

10 Push Presses 45/30kg

12 KB swings 24/16kg

6 Burpees

Buyout 1000m row


WOD-29th January 2019.

Tuesday, January 29, 2019

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Cleans complex

1 x Power clean

1 x Hang clean

Work to 80%

And do 3 x sets

WOD: 5 rounds

50m Farmer Carry

10 x Wall balls 9/6kg

50m Farmer Carry

10 x Power cleans 70/50kg


WOD-28th January 2019.

Monday, January 28, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Back Squats

Work to a 5 rm

then 4 x 4 reps

WOD: 15 min AMRAP

25 DU/75 skips

10 back squats 50/35kg

15 KB swings 24/16kg

WOD-25th January 2019.

Friday, January 25, 2019

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Power Snatch Complex.

Work to 60% then 10min EMOM

Rising to 80%

1 x Power Snatch

1 x Hang P/Snatch

WOD: For time.

10-15-20 Pull ups

20-30-40 Push ups

Row at the end of each set.

1500-1000-500 row


WOD-24th January 20119

Thursday, January 24, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlifts.

Work to 3rm

Then 3 x 2 reps

WOD: 2 Rounds

200 m run

5 Inch worms

20 Cal row

5 Inch worms

200 m run

1 Round of Cindy”

(5 pull-up, 10 Push ups, 15 air squats)


WOD-23rd January 2019

Wednesday, January 23, 2019

SKILL:

5min EMOM

HS Holds 30/30

STRENGTH:

Front Squats

Work to a 5 rm

then 4 x 4 reps

WOD: 5 rounds

500 m row

5 Pull-ups

10 Front Squats 60/45kg


WOD-22nd January 2019.

Tuesday, January 22, 2019

SKILL:

5min EMOM

10 Wall balls

STRENGTH:

Cleans

Work to 2 rep

And do 3 x 2 sets

WOD: 6 rounds

15/12 cal row

5 Power cleans 70/50kg

10 burpees

WOD-21st January 2019.

Monday, January 21, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Push press

Work to 5 rep max.

Then do 3 x 4 reps

WOD: For time:

600m Run

6 Push press 60/45kg

16/12 Cal row

400m Run

4 Push press 70/50kg

14/10 Cal row

200m Run

2 Push press 80/55kg

12/8 Cal row


WOD-18th January 2019

Friday, January 18, 2019

SKILL:

5min EMOM

10 Wall balls

STRENGTH:

Front Squats

Work to a 3 rm

then 4 x 3 reps

WOD: 12min AMRAP:

5 Front squats 60/45kg

10 Box Jumps 24/20”

Chin Ups (Ascending 1 Rep after Each Round) 1,2,3…….

Buyout 1000m row.