WOD-7th February 2019.

Thursday, February 07, 2019
 

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlifts.

Work to 5rm

WOD:

0 – 5min

50 Burpee

5 – 10min

21-15-9

KB swings 24/16kg

Push-ups

10 – 15min

1000m row



WOD-6th February 2019.

Wednesday, February 06, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Cleans complex

1 x Power clean

1 x Clean

Work to 80%

And do 3 x sets

WOD: 15 min AMRAP

100 DU/300 skips Buy in

20 KB Snatches 24/16kg

5 Cleans 70/50kg

20 Wall Ball 9/6kg


WOD-5th February 2019.

Tuesday, February 05, 2019
 

SKILL:

5 min EMOM

Ring Holds 30/30

STRENGTH:

Front Squats

Work to a 3 rm

then 4 x 3 reps

WOD: 4 rounds.

400m run

20 Air Squat

15 Sit-ups

10 Push-ups

5 Pullups or Ring Rows



WOD-4th February 2019.

Monday, February 04, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Strict press

Work to 5 rep.

Then do 3 x 3 reps

WOD: 5 Rounds

7 DB Power Cleans

6 DB Front Squats

5 DB Push Press

200m run


WOD-1st February 2019.

Friday, February 01, 2019

SKILL:

5 min EMOM

Ring Holds 30/30

STRENGTH:

OH Squats

Work to a 5 rm

then 4 x 4 reps

WOD: 15min AMRAP:

5 Pull-ups

10 Power Snatches 50/35kg

15 Box Jumps 24”/20”


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