January 2018

STRENGTH Sandbad lifts In a group of 2-4, choose a sandbag and accumulate 100 lifts over your shoulder. (just a reminder, this workout is courtesy of Matt Piggin) 10 minute cap WOD ‘Partner Relay’ 8 Thurster (60/40) 10 Chest to bar pull up Run 200 5 rounds each (24 minute cap)

GYMNASTICS Ring holds Planche progressions WOD ‘Grace’ 30 Clean & Jerk (60/40) 10 minute cap Compare to: 28/08/2017 We’ve got an extended warm up before Grace to get everyone cycling reps efficiently.

STRENGTH Weighted push up One arm row 4 x 3 rep WOD 5 Overhead squat 10 Chest to bar pull up 1 exercise every minute, 5 rounds Rest 2 minutes Row-calories 1 Turkish get up 1 exercise every minute, 5 rounds Use a challenging weight for the overhead squat and Turkish get up. Score on

GYMNASTICS Tabata handstands STRENGTH Deadlift 5, 5, 3, 3, 1, 1 rep WOD 60 Wall ball 60 Double under 40 Shoulder to overhead (50/35) 40 Burpee 15 minute cap

STRENGTH Weighted pull up Shoulder press 4 x 3 rep WOD Run 300 15 Toe to bar 30m Dumbbell lunge (20/15) 3 rounds (14 minute cap)

STRENGTH Clean & Jerk 4 x 3 rep Increase weight for every set of 3, rest 1-2 minutes between reps. WOD 8 Power clean (60/40) 8 Box jump 8 minutes, as many rounds as possible This is a short workout so intensity is important. The first 2 rounds at least should be completed unbroken easily,

STRENGTH Front squat 4 x 3 rep WOD ‘Partner Workout’ Overhead barbell hold (60/40) 30 Burpee Run 200 together Prone hold 30 Kettle bell swing (32/24) Run 200 together 16 minutes, as many rounds as possible Partner must hold barbell overhead for burpees to count, prone hold must be held for kettle bell to count.

STRENGTH Turkish get up 3, 2, 1, 1 rep WOD ‘Danny’ 30 Box jump 20 Push press (52.5/35) 30 Pull up 20 minutes, as many rounds as possible Compare to : 25/08/2017

STRENGTH One arm row Weighted dip 4 x 3 rep WOD Run 300 20 Dumbbell ground to overhead (20/15) 10m Handstand walk 3 rounds (13 min cap)

GYMNASTICS Ring holds L sit Handstand roll out 4 rounds WOD Power clean, every 20 seconds 6 minutes Rest 2 minutes Squat clean, every 30 seconds 6 minutes