January 2018

STRENGTH Shoulder press, Push press, Jerk 3, 5, 5 reps, 4 sets WOD Row 500 100 Single arm dumbbell snatch (20/15) 50 Box jump 100 Double under 16 minute cap

STRENGTH Clean & Jerk 5 x 2 rep WOD Wall ball Pull up Sit up 40, 20, 10 rep (12 minute cap)

STRENGTH Front squat 4 x 3 rep WOD Run 300 12 Deadlift (100/70) 24 Push up 4 rounds (16 minute cap) The first round should be unbroken or 1 break on each exercise, scale reps or load to suit.

Strength One arm row Weighted push up 4 x 3 rep WOD ‘Cards’ 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 Dumbbell thruster (20/15) Pull

Strength Clean 5 x 2 reps WOD ‘Jeremy’ Over head squat Burpee 21, 15, 9 reps (10 minute cap) Compare to: 15/09/2017

GYMNASTICS Ring holds L sit 4 rounds WOD 5 Shoulder to overhead (heavy) 10 Kettle bell swing (24/16) 15 Box jump Run 200 4 minutes to complete, 5 rounds Move fast through the exercises and rest for remaining time. (eg; round 5 will start at minute 16)

GYMNASTICS Tabata toe to bar/hollow rock 4 rounds of each STRENGTH Turkish get up 3, 2, 1, 1 rep WOD Row 800 40 Pull up 20 Squat clean (60/40) 10 Man maker (20/15) 15 min cap

STRENGTH Deadlift 5 x 2 rep WOD 50 Double under 50 Wall ball 100 Double under 50 Wall ball 50 Double under 16 minute cap Spend max of 2 minutes on the 50 double unders, 4 minutes on the 100 doubles.

STRENGTH Snatch 3, 3, 2, 2, 1 ,1 3s and 2s are consecutive reps and should be full squat snatch. WOD 7 Toe to bar 8 Shoulder to overhead (50/35) 9 Burpee bar hop 10 minutes, as many rounds as possible Burpee bar hops are side on to the bar, no extension required at the