July 2017

GYMNASTICS Tabata handstands STRENGTH Deadlift 4 x 3 rep WOD Run 400 10 Toe to bar 15 Pull up 20 Push up 3 rounds (14 minute cap) Scale to finish the first round under 4 minutes. Options are any combination of 1/2 reps, 90deg, or jumping pull ups and incline push ups. Ask a coach […]

STRENGTH Clean & Jerk 2, 2, 2, 1, 1 Increase weight for each set. The ‘2’ reps are not consecutive, rest at least 1 minute between reps. WOD 5 Squat clean (50/35) 8 Shoulder to overhead 5 Burpee box jump 8 minutes, as many rounds as possible

STRENGTH Weighted push up 4 x 3 rep WOD ‘Partner Workout’ 50 Front squat (60/40) 50 Pull up 100 Double under 50 Kettle bell swing (24/16) 2 rounds (20 minute cap) *partners do 3 burpees  for every break in reps. If both partners struggle with double unders, you can 1/2 the volume, or speak to

STRENGTH Shoulder press Weighted pull up 4 x 3 rep WOD ‘D.T.’ 12 Deadlift (70/45) 9 Hang power clean 6 Jerk 5 rounds (15 minute cap) Compare to: 28/09/2016 Hero workout today. To avoid doing extra work, you should put the bar down and rest after the 11th deadlift. Then you can do one more

GYMNASTICS Tabata handstands STRENGTH Deadlift 4 x 5 rep WOD 40 Wall ball 30 Toe to bar 20 Burpee 2 rounds (12 minute cap)

STRENGTH Snatch 5 x 2 rep WOD 100 Double under 5 rounds of: 20 Single arm Dumbbell snatch (20/15) 10 Overhead dumbbell lunge then finish with: 100 Double under 17 minute cap Move on from the double unders at 3 minutes if not complete, dumbbell snatches are alternating arms, lunges are single arm overhead. Breaking

STRENGTH Front squat 4 x 3 rep WOD 10 Deadlift (60/40) 5 Thruster 10 Box jump 6 rounds (12 minute cap) 1 barbell for the workout, deadlifts should feel lighter/easier than the thrusters.

STRENGTH Thruster 4 x 3 rep WOD ‘Partner Relay’ Power clean (60/40) Dumbell shoulder to overhead (20/15) Pull up 10 to 1 reps (25 minute cap) Scale weights and pull ups to complete all rounds unbroken. Aim for maximum intensity every round.

STRENGTH Deadlift 4 x 3 rep WOD 5 Squat snatch (50/35) 10 Burpee 30 Double under 6 rounds (17 minute cap) Scale double under volume to finish the first round under 2.30.