October 2017

GYMNASTICS Tabata handstands STRENGTH Back squat 4 x 5 rep WOD Run 600 60m Overhead plate lunge Run 300 60m Overhead plate lunge Run 600 14 minute cap

STRENGTH Clean & Jerk 5 x 2 rep WOD 8 Power clean (60/40) 8 Burpee 8 Toe to bar 8 minutes, as many rounds as possible This is a short workout so intensity needs to be high. Scale the load and T2B to allow at least the first 3 rounds to be unbroken.

STRENGTH Deadlift 4 x 3 rep WOD ‘Partner Workout’ 25 Dumbell push press (20/15) 25 Kettle bell swing (32/24) Run 200 18 minutes, as many rounds as possible

WOD ‘Chelsea’ 5 Pull up 10 Push up 15 Squat 1 Round every minute, on the minute, for 30 minutes Scaling options are below. Make sure you do the math on the volume, there are a lot of rounds to do! 5 = 5 pull up, 10 push up, 15 squat 4 = 4, 8,

GYMNASTICS Planche progressions L sit Ring holds 4 rounds WOD Snatch complex: 1 Hang power snatch, overhead squat, hang squat snatch 15 Box jump 1 exercise every minute, 5 rounds 1 Snatch 5 High box jump 1 exercise every minute, 5 rounds Build the snatch weight up through the workout.

STRENGTH A 20 Sandbag lifts STRENGTH B Weighted pull up Handstand push up 4 x 5 rep Aim to match your score from last week WOD 15m Handstand walk Run 300 25 pull up 3 rounds (17 minute cap) Scale handstand walk to shorter distance or roll outs. Scale pull up volume also if required.

STRENGTH Back squat 4 x 3 rep WOD 6 Power clean (60/40) 6 Front rack lunge 40 Double under 5 rounds (14 minute cap) Lunges are stationary, you may step forward or back. Aim to keep elbows high and weight through heel of front foot. Scale double under volume if required to finish under the

STRENGTH Deadlift 4 x 3 rep WOD ‘Partner Relay’ 10 Thruster (50/35) 10 Chest to bar pull up Run 200 6 rounds each (24 minute cap) You’ve got 2 minutes each per round to finish under the time cap. Scale to be able to finish the first round unbroken and aim to keep unbroken each

STRENGTH Weighted push up One arm row 4 x 5 rep WOD Dumbbell push press (20/15) Kettle bell swing (32/24) Burpee 30, 20, 10 rep (13 minute cap)

STRENGTH Clean & Jerk 2, 2, 2, 1, 1 rep WOD Run 300 10 Power clean (60/40) 4 rounds (12 minute cap)