Training: 27th Jan- 2nd February
Jan 26, 2020
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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
Pos...
Training: 20th-26th January
Jan 19, 2020
...
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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)
Training: 13th-19th January
Jan 12, 2020
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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, 43...
Training: 6th-12th January
Jan 05, 2020
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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
R...
Training: 30th Dec-5th January
Dec 29, 2019
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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
Dec 22, 2019
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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 + ...
Training: 16th-22nd December
Dec 15, 2019
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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
Dec 08, 2019
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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
Dec 01, 2019
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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)...
Training: 25th Nov- 1st Dec
Nov 24, 2019
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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 + = 70...
Training: 18th-24th November
Nov 17, 2019
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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
Post resul...
Training: 11th-17th November
Nov 10, 2019
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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 increa
...