August 2017

STRENGTH Turkish get up 3, 2, 1, 1 rep WOD ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20 minutes, as many rounds as possible Compare to: 24/04/2017

STRENGTH Weighted pull up Shoulder press 4 x 3 rep WOD Shoulder to overhead (50/35) Burpee Kettle bell swing (24/16) 21, 15, 9 rep (12 minute cap)

GYMNASTICS Tabata handstands STRENGTH Front squat 4 x 3 rep WOD 100 Double under 50 Wall ball 25 Power snatch (50/35) 25 Overhead squat 14 minute cap

STRENGTH Weighted push up One arm row 4 x 3 rep WOD 10 Toe to bar 6 Single arm overhead dumbbell lunge (20/15) 10 Single arm Dumbbell snatch 6 Single arm overhead dumbbell lunge 10 minutes, as many rounds as possible Dumbbell lunges are walking lunge. Snatches are alternating arms.

STRENGTH Clean & Jerk 5 x 2 rep WOD  ‘Grace’ 30 Clean & Jerk (60/40) For time (10 minute cap) Compare to: 11/04/2017

STRENGTH Thruster 4 x 3 rep WOD ‘Partner Relay’ 5 Squat snatch (60/40) 5 Front squat 10 Push up Run 200 5 rounds each (24 minute cap) Choose a weight that allows you to complete the snatches unbroken, transition straight into front squats and unbroken push ups (use incline if required).

STRENGTH Turkish get up 3, 2, 1, 1 reps WOD  ‘Danny’ 30 Box jump 20 Push press (52.5/35) 30 Pull up 20 minutes, as many rounds as possible. Compare to : 25/01/2017

STRENGTH Deadlift 5 x 5 rep WOD Row 500 50 Wall ball 50 Hang squat clean (50/35) 12 minute cap

GYMNASTICS Planche progressions L Sit Ring holds 4 rounds WOD 2 Snatch 5 Muscle up 8 Burpee 6 rounds, 1 exercise every minute You can increase snatch weight each round, scale muscle up to pull up and push up. For burpees, focus on efficient fast movement, the coach will go over what to work on.

STRENGTH Handstand push up Pull up 4 sets of max reps. Both are strict, no kipping. Alternate between exercises and rest up to 2 minutes between each. WOD Run 400 20 Toe to bar 10m Handstand walk 3 rounds (14 minute cap) Scale toe to bar volume or range to keep intensity up. If you