September 2017

GYMNASTICS Tabata toe to bar/hollow rock STRENGTH Clean & Jerk 5 x 2 rep WOD Run 200 12 Kettle bell swing (32/24) 12 Pull up 5 rounds (14 minute cap)

GYMNASTICS Tabata handstands STRENGTH Back squat 4 x 3 rep WOD 6 Thruster (50/35) 6 Burpee box jump 8 minutes, as many rounds as possible

STRENGTH Weighted dip Barbell row 4 x 3 rep WOD ‘Partner Relay’ 5 Clean & jerk 10 Toe to bar 10 Push up Run 200 5 rounds each (25 min cap) Use a challenging weight for consecutive reps on clean & jerk. Scale toe to bar to be unbroken, same for push up. Focus is

WOD ‘The Filthy Fifty’ Box Jump Jumping pullup Kettlebell swing (16/12) Walking lunges Knee to elbow Push press (20/15) GHD back extension (or barbell good morning) Wall ball Burpee Double under Complete 50 reps of each before moving on to the next (40 minute cap) Compare to: 24/12/2016 All exercises can be scaled and the

STRENGTH Strict handstand push up Strict pull up Max reps, 5 sets each Scale the pull ups with a band and HSPU with ab mats so you can get 5+ reps in the first set. Compare to: 26/04/2017 WOD 5 Power clean 5 Muscle up Handstand walk practice 6 rounds, 1 exercise every minute Power

STRENGTH Deadlift 5, 5, 3, 3, 1, 1 rep WOD Row 800 80 Wall ball 80 Double under 13 minute cap

STRENGTH Snatch 5 x 2 rep WOD 10 Dumbbell push press (20/15) 8 Dumbbell front rack walking lunge 6 Burpee 8 minutes, as many rounds as possible Dumbbell lunges is 8 total steps. Aim to get through the push press’s and lunges without putting the dumbbells down, every round.

STRENGTH Front squat 3, 2, 1, 1 rep WOD 5 Hang squat clean (60/40) 10 Pull up 15 Box jump 7 rounds (14 minute cap)
 Scale to complete the first round unbroken and aim to keep intensity high.

STRENGTH Clean 5 x 2 rep WOD ‘Partner Workout’ 50 Power clean (50/35) 50 Wall ball 50 Kettle bell swing (24/16) 50 Thruster 2 rounds (20 minute cap) Share the reps between partners anyhow. It’ll likely be a tough time cap, as soon as your partner finishes their reps, get straight into yours!

STRENGTH Weighted pull up Shoulder press 4 x 3 rep WOD 7 Toe to bar 8 Front squat (60/40) 7 Burpee 10 minutes, as many rounds as possible