December 2017

STRENGTH Front squat 3 x 2 rep Get 3-4 warm up sets in before starting working sets WOD ‘Jess Turns 20 Something’ 28 Pull up 28 Double squat wall ball 28 Double under 28 Squat clean (42.5/30) 2 rounds (28 minute cap) Jess turned 20 something on the weekend. She’s created today’s workout with a […]

STRENGTH Shoulder press 4 x 3 rep WOD ‘Partner Workout’ The class split into groups of 2-3  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises; Run/row 400 Burpee Kettle bell swing (24/16) Pull up

STRENGTH Sandbag lifts WOD ‘The Chief’ As many rounds as possible in 3 minutes of; 3 Power clean (60/40) 6 Push up 9 Air squat Rest 1 minute, 5 rounds Record rounds and reps completed for each cycle.

STRENGTH Thruster 3, 3, 2, 2, 1, 1 rep Increase weight for every set. Bar starts from the floor, clean to start, ideally a Cluster. WOD Run 600 30m Dumbbell lunge (20/15) Run 300 30m Dumbbell lunge Run 600 13 minute cap 2 x dumbbells for the lunges. Front foot should have your weight through

GYMNASTICS 3 minute to find max handstand hold. There will be progressions to work on if you haven’t got a freestanding hold. WOD Clean & Jerk 6 minutes, 1 rep every 20 seconds Rest 1 minute Squat clean 6 minutes, 1 rep every 20 seconds

STRENGTH Deadlift 5 x 3 rep WOD 8 Push press (50/35) 8 Burpee 8 Toe to bar 8 minutes, as many rounds as possible To keep intensity high, push press weight should allow you to keep rounds unbroken and scale T2B to be consecutive reps.

STRENGTH Snatch 5 x 2 rep Increase weight for each set. Rest 1-2 minutes between reps. WOD 80 D0uble under 60 Single arm dumbbell snatch (20/15) 40 Box jump 20 Squat snatch (50/35) 15 minute cap If you’re still learning doubles, do attempts until 4 minutes.

SKILL Max horizontal jump STRENGTH Shoulder press Weighted pull up 4 x 3 rep WOD ‘Partner Relay’ 15 Wall ball 10 Toe to bar 5 Burpee over partner Row 200 5 rounds each

WOD ‘Abbate’ Run 1 mile 21 Clean and jerk (70/45) Run 800 21 Clean and jerk Run 1 mile 40 minute cap

STRENGTH Deadlift 4 x 5 rep WOD 20 Pull up 20 Burpee 15 Chest to bar pull up 15 Push up 10 Toe to bar 10 Sit up 2 rounds (14 minute cap)