May 2017

STRENGTH Strict handstand push up Weighted pull up 5 x 3 rep If required, use plates for deficit for HSPU. WOD Run 400 12 Power clean (60/40) 12 Burpee 3 rounds (14 minute cap)

STRENGTH Back squat 4 x 5 rep WOD 6 Thruster (50/35) 7 Box jump 8 Toe to bar 9 minutes, as many rounds as possible Keep intensity high for this workout, scale so at least the first 3-4 rounds are unbroken.

STRENGTH Weighted push up One arm row 4 x 5 rep WOD ‘Partner Workout’ 60 Hang squat clean (50/35) 60 Pull up 60 Single arm dumbbell snatch (20/15) 60 Double under 20 minutes, as many rounds as possible *every break in reps, team does 3 burpee each

STRENGTH Front squat 3, 2, 1, 1 Get 3-4 warm up sets in before your set of 3 reps. All 4 work sets should be challenging, not warm ups for the last 1. WOD Run 200 10 Kettle bell swing (32/24) 10 Shoulder to overhead (50/35) 5 rounds (15 minute cap) Heavy kettle bell today.

GYMNASTICS Planche progressions 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 6

STRENGTH Push press 5 x 4 rep WOD Row 600 50 Dumbbell push press (20/15) 40 Burpee 12 minute cap This should be a fast workout, minimal rest for the push presses and push the burpees hard!