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Training: 27th Jan- 2nd February training Jan 26, 2020

MONDAY- 9:30am Session Only

Partner WOD:

AMRAP in 20mins of:

30 Clean & Jerks, 60kg (40kg)

30 Ring Muscle-ups/ 30 Pull-ups + 30 Push-ups

30 Snatches, 60kg (40kg)

-Share the reps with your partner.

Accessories:

Tabata Hollow Hold

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Training: 20th-26th January training Jan 19, 2020

MONDAY

Strength:

13mins to find 5RM Back Squat

WOD:

For time: (17min CAP)

3-6-9-12 reps of:

Pull-ups

Squat Clean, 60kg (40kg)

Immediately into,

12-9-6-3 reps of:

Bar Muscle-ups/ Pull-ups

Squat Cleans, 60kg (40kg)

Rx’d + = 70kg...

Training: 13th-19th January training Jan 12, 2020

MONDAY

Strength:

12mins to complete: 5 Back Squats

1 set, 70%

3 sets, 75%

WOD:

“Fran”

21-15-9 reps for time of: (10min CAP)

Thrusters, 43kg (30kg)

Pull-ups

At 10-minutes complete:

For time: (7min CAP)

20 Thrusters, 43kg (30kg)

20...

Training: 6th-12th January training Jan 05, 2020

MONDAY

Strength:

13mins to complete: 4x5 Back Squat, 70%

WOD:

Complete 2 sets

For time: (20min CAP)

64 Wallballs, 20lb (14lb)

16 Ring Muscle-ups

8 Front Squat, 70kg (50kg)

Rest 5mins between sets.

Rx’d + = Overhead Squat

Rx’d - =...

Training: 30th Dec-5th January training Dec 29, 2019

MONDAY

Lifting:

EMOM for 12mins of:

1 Squat Snatch

WOD:

5 Rounds for time of: (21min CAP)

Run 400m

14 Pull-ups

7 Squat Snatches, 50kg (35kg)

Rx’d + = CTB Pull-ups & 70kg (50kg)

Rx’d - = 45kg (30kg)

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...

Training: 23rd-29th December training Dec 22, 2019

MONDAY

Strength:

12mins to complete: 3x5 Front Squat

-Hold the same weight across all sets.

WOD:

3 Rounds for time of: (20min CAP)

Run 800m

15 Split Cleans, 50kg (35kg)

2 Rope Climbs, 4.5m

-Alternate legs on the cleans.

Rx’d + = 60kg (40kg)...

Training: 16th-22nd December training Dec 15, 2019

MONDAY

Lifting:

EMOM for 15mins of:

1 Clean & Jerk

-Increase the weight each set

WOD:

AMRAP in 10mins of:

10 Alternating DB Snatches, you choose the weight

10 Pull-ups

10 Alternating DB Snatches

10 Toes to Bar

Rx’d + = CTB Pull-ups

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...

Training: 9th-15th December training Dec 08, 2019

MONDAY

Lifting:

EMOM for 12mins of:

1 Clean & Jerk

WOD:

For time: (16min CAP)

3 Clean & Jerks, Heavy (you choose the weight)

99 Wallballs, 20lb (14lb)

3 Clean & Jerks

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...

Training: 2nd-8th December training Dec 01, 2019

MONDAY

Lifting:

EMOM for 5mins of:

3 Snatches

EMOM for 5mins of:

2 Snatches

EMOM for 5mins of:

1 Snatch

-Choose a challenging weight for each EMOM.

WOD:

“Running Jackie”

For time: (15min CAP)

Run 800m

50 Thrusters, 20kg (15kg)

30 Pull-ups

...

Training: 25th Nov- 1st Dec training Nov 24, 2019

MONDAY

Lifting:

Every 2mins for 5 Rounds of:

2 Squat Cleans + 1 Split Jerk

-Choose a challenging weight & do all sets at that weight.

WOD:

4x 3min Rounds for reps of:

Run 400m

Max Power Cleans in the remaining time, 60kg (40kg)

Rx'd + = 70kg (50kg)

...

Training: 18th-24th November training Nov 17, 2019

MONDAY

Lifting:

EMOM for 15mins of:

1 Clean & Jerk

WOD:

For time: (16min CAP)

Ring Muscle-up

10-8-6-4-2

Clean & Jerk

5-5-5-5-5

Rx’d + = 70kg (50kg)

Rx’d = 60kg (40kg)

Rx’d - = 2x Pull-ups + 2x Push-ups

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Training: 11th-17th November training Nov 10, 2019

MONDAY

Lifting:

EMOM for 12mins of:

1 Squat Clean Thruster

WOD:

AMRAP in 8mins of:

2 Alternating DB Snatches, you choose the weight

2 Toes To Bar

4 Alternating DB Snatches

4 Toes To Bar

6 Alternating DB Snatches

6 Toes To Bar

8 Alternating DB Snatches

8 Toes To Bar

-Keep increasing...

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