THURSDAY 7 SEPTEMBER
STRENGTH Deadlift 4 x 5 rep WOD Row 750 50 Wall ball 25 Dumbbell clean & jerk (20/15) 12 Man maker 13 minute cap
THURSDAY 7 SEPTEMBER Read More »
STRENGTH Deadlift 4 x 5 rep WOD Row 750 50 Wall ball 25 Dumbbell clean & jerk (20/15) 12 Man maker 13 minute cap
THURSDAY 7 SEPTEMBER Read More »
GYMNASTICS Planche progressions L sit Ring holds 4 rounds WOD 2 Snatch 5 Muscle up 30 Double under 6 rounds, 1 exercise every minute Build up the snatch weight over the 6 rounds. If you haven’t got muscle ups, use the minute for muscle up progressions or pull ups and push ups/dips to build strength.
WEDNESDAY 6 SEPTEMBER Read More »
STRENGTH Weighted push up One arm row 5 x 3 rep WOD 5 Power snatch (50/35) 10 Burpee 15 Shoulder to overhead 20 Sit up 4 rounds (14 minute cap)
TUESDAY 5 SEPTEMBER Read More »
STRENGTH Front squat 4 x 3 rep WOD 6 Squat clean (60/40) 8 Chest to bar pull up 10 Box jump 12 minutes, as many rounds as possible
MONDAY 4 SEPTEMBER Read More »
STRENGTH Deadlift 4 x 3 rep WOD ‘Partner Workout’ 50 Dumbbell push press (20/15) Partner does bar hang for reps to count 50 Kettle bell swing (24/16) Partner does prone hold for reps to count Run 200 16 minutes, as many rounds as possible Compare to: 27/08/2016
SATURDAY 2 SEPTEMBER Read More »