Training: 4th-10th November
Nov 03, 2019
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MONDAY
Lifting:
EMOM for 16mins of:
Min 1: Run 200m
Min 2: 1 Snatch
-Pick a challenging weight for this, you can go up or down in weight if you get the weight choice wrong.
WOD:
22-16-10-4 reps for time of: (15min CAP)
Handstand Push-ups
Toes to Bar
Alternating DB...
Training: 28th Oct-3rd November
Oct 27, 2019
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MONDAY
Strength:
14mins to complete: 4x4 Back Squat
-Increase the weight each set
WOD:
3x 5min Rounds for reps of:
Run 800m
Max Rope Climbs, 4.5m
Rx’d - = Max Strict Pull-ups
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...
Training: 21st-27th October
Oct 20, 2019
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MONDAY
Lifting:
EMOM for 16mins of:
Min 1: 10 Lateral Burpees Over the bar + 20 Double Unders
Min 2: 1 Snatch
-Pick a challenging weight for this, you can go up or down in weight if you get the weight choice wrong.
WOD:
3x 5min Rounds for reps of:
Run 400m
15 Pull-ups
30 Wallballs,...
Training: 14th-20th October
Oct 13, 2019
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MONDAY
Lifting:
Every 90sec for 10 Rounds of:
2 Squat Cleans + 1 Split Jerk
WOD:
AMRAP in 10mins of:
10 Power Cleans, 42.5kg (30kg)
5 Ring Muscle-ups
10 Bar-facing Burpees
Rx’d + = 50kg (35kg)
Rx’d - = 5 Pull-ups + 5 Push-ups
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Training: 7th-13th October
Oct 06, 2019
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MONDAY
Lifting:
EMOM for 5mins of:
3 Clean & Jerks
EMOM for 5mins of:
2 Clean & Jerks
EMOM for 5mins of:
1 Clean & Jerk
-Increase the weight each set
WOD:
4 Rounds for time of:
Run 400m
12 Alternating DB Snatches, you choose the weight
24 Wallballs, 20lb (14lb)
...
Training: 30th September-6th October
Sep 29, 2019
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MONDAY
Strength:
13mins to find 1RM Front Squat
WOD:
Open Workout 13.4
AMRAP in 7mins of:
3 Clean & Jerks, 60kg (43kg)
3 Toes To Bar
6 Clean & Jerks
6 Toes To Bar
9 Clean & Jerks
9 Toes To Bar
12 Clean & Jerks
12 Toes To Bar
-Keep increasing...
Training: 23rd-29th September
Sep 22, 2019
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MONDAY
Strength:
13mins to complete: 2x2 Front Squat, 95% of 1RM
WOD:
“Karen”
For time: (15min CAP)
150 Wallballs, 20lb (14lb)
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...
Training: 16th-22nd September
Sep 15, 2019
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MONDAY
Strength/ Lifting:
EMOM for 12mins of:
1 Snatch + 1 Overhead Squat
-Increase the weight each set
WOD:
AMRAP in 14mins of:
20 Lateral Burpees Over the bar
20 Overhead Squats, 52kg (35kg)
20 Lateral Burpees Over the bar
12 Ring Muscle-ups
20 Lateral Burpees Over the bar
20 DB...
Training: 9th-15th September
Sep 08, 2019
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MONDAY
Lifting:
EMOM for 10mins of:
1 Power Snatch
-Increase the weight each set
WOD:
For time: (20min CAP)
Run 400m
35 Pull-ups
Run 200m
35 Wallballs, 20lb (14lb)
Run 200m
35 Wallballs, 20lb (14lb)
Run 200m
35 Pull-ups
Run 400m
Rx’d + = CTB Pull-ups
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Training: 2nd-8th September
Sep 01, 2019
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MONDAY
Lifting:
Every 90sec for 10 Rounds of:
1 Hang Snatch + 1 OHS
WOD:
AMRAP in 9mins of:
9 Pull-ups
3 Squat Snatches, 60kg (40kg)
Rx’d + = CTB Pull-ups + 80kg (55kg)
Rx’d - = 50kg (35kg)
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...
Training: 26th August-1st September
Aug 25, 2019
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MONDAY
Strength:
13mins to complete: 6x4 Front Squat, 75% of 1RM
WOD:
“Jackie”
For time:
1km Row
50 Thrusters, 20kg (15kg)
30 Pull-ups
Rx’d + = CTB Pull-ups
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...
Training: 19th-25th August
Aug 18, 2019
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MONDAY
Lifting:
EMOM for 15mins of:
1 Squat Snatch
WOD:
AMRAP in 7mins of:
7 Pull-ups
5 Squat Snatches, 50kg (35kg)
Rx’d + = 60kg (43kg) + CTB Pull-ups
Rx’d - = 40kg (30kg)
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...
