August 2017

STRENGTH Back squat 4 x 5 rep WOD 68 Thruster* (50/35) *every time reps are broken, 20 double under 14 minute cap Keep moving continuously during the thrusters, if you take a pause the set is over and you do 20 double under. Talk to a coach about cutting the double under reps down if […]

STRENGTH Clean 5 x 2 rep WOD ‘Partner Workout’ 40 Hang power clean (60/40) 40 Wall ball 30 Kettle bell swing (32/24) 30 Shoulder to overhead 16 minutes, as many rounds as possible. Share the reps any way between you. 3 rounds should be tough to achieve.

GYMNASTICS Handstand roll out L sit Ring holds 4 rounds WOD ‘Angie’ 100 Pull up 100 Push up 100 Sit up 100 Squat Time cap 25 min. Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total reps. As

STRENGTH Snatch 5 x 2 rep WOD Deadlift (100/70) Box jump Dumbbell push press (20/15) 10 to 1 rep (12 minute cap)

STRENGTH Handstand push up Weighted pull up 5 x 3 rep Use deficit for HSPU if required. Strict handstands, no kipping. WOD Clean & Jerk 1 every 20 seconds, 12 minutes You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do

STRENGTH Back squat 4 x 3 rep WOD ‘Jeremy’ Overhead squat (42.5/30) Burpee 21, 15, 9 reps (10 minute cap) Compare to: 20/10/2016 This workout should be fast and intense, aim to get through it without breaking reps or stopping for a rest.

STRENGTH One arm row Weighed push up 5 x 3 rep WOD 80 Double under 40 Single arm dumbbell snatch (20/15) 20 Front squat (60/40) 10 Shoulder to overhead 5 Man maker (20/15) 10 Shoulder to overhead 20 Front squat 40 Single arm dumbbell snatch 80 Double under 18 minute cap Big chipper Monday is

STRENGTH Overhead squat 3, 2, 1, 1 reps WOD ‘Partner Workout’ 5 Clean & jerk 10 Toe to bar 5 Burpee Run 200 5 rounds each Clean & jerk’s are touch and go, weight should be challenging. T2B must be unbroken, scale to suit. This is high intensity interval training so hit the burpees hard

WOD ‘Nate’ 2 Muscle up 4 Handstand push up 8 Kettlebell swing (32/24) 20 minutes, as many rounds as possible. Compare to: 17/07/2015

STRENGTH Push press 5 x 2 rep WOD Box jump Dumbbell thruster (20/15) Sit up 30, 20 , 10 rep (14 minute cap)