WOD – Friday 29/06/18
A. E3MOM for 15mins
Bench Press x3 @ 85-87.5%
B.
3mins on 3mins off x4
200m run
16 Toes 2 Bar
ME Squat Cleans @ 60/40
WOD – Thursday 28/06/18
A.
15mins to establish a heavy
3x Power Snatch (T&G)
B.
10min Amrap
20 DB Alt Hang C&J@ 22.5/15kg
10 Box Jump Overs 30/24
20 DB Alt Snatches 22.5/15
10 Box Jump Overs
WOD – Wednesday 27/06/18
In Pairs for Time:
Row 10,000m
Every 1000m = Each Person completes 10 Down Ups + 10 American KB Swings @ 32/24kg
45min Time Cap
*The down ups and Kettlebell swings do not have to be synchronised. Once 1000m has been reached, partner A can carry on rowing, whilst partner B completes down ups and Kettlebell swings. Partner B […]
WOD – Tuesday 26/06/18
CLASS
A.
4×12 Front Squats @ 65%
Rest 3mins between sets
B.
3 Rounds For Time:
6 Thrusters @ 70/50kg
12 Pull Ups
24 Wall Balls 9/7
48 Double Unders
EXTRAS
Every 3mins for 18 mins
Bench Press x3 @ 85% of 1RM
WOD – Monday 25/06/18
A. Every 3 mins for 15mins
5×4 Deadlifts @ 82.5-85%
B.
11 Min AMRAP:
11 Power Cleans @60/40kg
11 Burpees Over the Bar
11 Deadlifts @ 60/40kg
11 Handstand Push Ups
EXTRAS
A. E3MOM for 12min
Pull Ups x6
B. E3MOM for 12min
10-12 Hollow to Arch
WOD – Friday 22/06/18
CLASS
A.
20 Minutes to work up to a heavy Front Squat
B.
For Time:
50 Front Squats @ 50% of A.
Every time you break – 6 Over Bar Burpees
EXTRAS
A. Every 2 mins for 14mins
Strict Press x 2 @ 80%
B. 5x 1min Hollow Holds
Rest 90 seconds between sets
WOD – Thursday 21/06/18
CLASS
A.
E3MOM 5×5 Deadlifts @ 80%
B.
12 Minute AMRAP:
6 Power Cleans @ 70/50kg
12 Toes to Bar
24 Double Unders
EXTRAS
A. 15min Muscle practice or transitions. Things to work on…
•false grip ring rows
•ring throughs (feet on floor)
•Kipping Ring Swings
•explosive hip through (lying on back, rings low)
•Jumping Ring Muscle Ups
•full (1-5 every 90 seconds)
And/or
Every 3mins for 15mins 6 Ring Dips
*add weight […]
Wednesday- 20/06/18
CLASS
A. E3MOM:
5×4 Bench Press @ 80-85%
B.
20 Minute AMRAP In Pairs:
20 Thrusters @ 80/60kg
20 Burpee Box Jumps @ 24/20″
30 Thrusters @ 70/50kg
30 Burpee Box Jumps @ 24/20″
40 Thrusters @ 60/40kg
40 Burpee Box Jumps @ 24/20″
50 Thrusters @ 50/35kg
Max Calorie Row in remaining time
EXTRAS
4 rounds of:
800m runs
2mins rest between rounds.
*Note down each set.
Try this Rack position stretch […]
WOD – Tuesday 19/06/18
CLASS
A. E3MOM for 12min
Chin Ups x6
B. For Time:
30-20-10*
KB Swings 32/24
HR Push Ups
Pull Ups
*200m Run at the end of each round
EXTRAS
5 Rounds of:
8 TGU (for each side)
Rest 30 seconds
100m 2 handed OH KB walk
Rest 2mins
*Build up to a heavy set of TGU, making sure you can do 4 reps unbroken each side.
WOD – Monday 18/06/18
CLASS
A. In a 15min window Build to a heavy:
1xClean, 1xHang Clean, 1x Front Squat, 1xSplit Jerk
B. 12min Amrap
15 C&J @ 60/40
12 C&J @ 70/47.5
9 C&J @ 80/55
6 C&J @ 90/60
3 C@J @ 100/65
ME C&J @ 110/70
EXTRAS
8 sets of 200m Row
Rest 2mins
*Record each of your times & note down the difference between your best & worst […]