Training: 27th Jan- 2nd February training Jan 25, 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 18, 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...
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Training: 13th-19th January training Jan 11, 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...
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Training: 6th-12th January training Jan 04, 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 - =...
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Training: 30th Dec-5th January training Dec 28, 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 21, 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)...
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Training: 16th-22nd December training Dec 14, 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 07, 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 Nov 30, 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
 ...
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Training: 25th Nov- 1st Dec training Nov 23, 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)
...
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Training: 18th-24th November training Nov 16, 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 09, 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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