May 2017

STRENGTH Push press Weighted pull up 4 x 3 rep WOD ‘Partner Workout’ 40 Thruster (50/35) 40 Power clean 40 Shoulder to overhead 40 Kettle bell swing 16 minutes, as many rounds as possible *Partner must be hanging from pull up bar for reps to count.

GYMNASTICS Handstand roll out L sit Ring holds 4 rounds WOD 2 Snatch 5 Muscle up 5 High box jump 6 rounds, 1 minute each exercise If you haven’t got muscle ups, use the minute for muscle up progressions or pull ups and push ups/dips to build strength. Build up the snatch weight over the

STRENGTH Deadlift 4 x 5 rep WOD Row 1000 80 Double under 60 Wall ball 40 Toe to bar 20 Power snatch (50/35) 15 min cap The time cap could be tough if you struggle with double unders or toe to bar. Scale them back if required to keep intensity up.

STRENGTH Clean & Jerk 2, 2, 2, 1, 1 Build up to that heavy single. Hopefully a few more PB’s today! WOD 6  Single arm overhead walking dumbbell lunge (20/15) 6 Single arm DB snatch 8 minutes, as many rounds as possible First round is on right arm, second round left arm. Keep alternating arms

STRENGTH Deadlift 4 x 3 rep WOD ‘Partner Relay’ 5 Thruster @60-70% 10 Toe to bar 10 Burpee Run 200 5 rounds each For the thrusters, use a weight that is challenging for 5 reps. Toe to bar should be scaled to allow 10 unbroken reps, fast burpees then sprint the 200m.

STRENGTH Turkish get up 3, 2, 1, 1 WOD 30 Wall ball 30 Kettle bell swing (24/16) 30 Shoulder to overhead (50/35) 30 Pull up 2 rounds (15 minute cap)