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FRIDAY 3RD MAY 2019

General Class Warm-Up…

———

1) 5 Reps @ 62.5% of Back Squat
2) 5 Reps @ 62.5% of Back Squat
3) 5 Reps @ 62.5% of Back Squat
4) 5 Reps @ 62.5% of Back Squat
5) 5 Reps @ 62.5% of Back Squat

———

WOD:

For Time - 

500m ROW

18 x Burpee Over Rower*

500m Row

9 x Burpee Over Rower

* 2foot jump 2 foot landing

 

3-2-1 GO!!!

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THURSDAY 2ND MAY 2019

General Class Warm-Up into…

———

Build to a heavy set of the following:

2 x Power Snatch

2 x Overhead Squat

2 x Snatch Balance

———

WOD:

3RFT

20 x Alternating Lunges

30 x Wall Balls 9/6kg

40 x Double Unders 

3-2-1 GO!!!

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WEDNESDAY 1ST MAY 2019

General Class Warm-Up into…

———

Barbell Complex:

Build to a heavy set of 2 x Push Press and 2 x Push Jerk

———

WOD:

‘Nicole’

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max Pull Ups (Record total as score)

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TUESDAY 30TH APRIL 2019

General Class Warm-Up into…

———

1) 5 Reps @ 75% of Front Squat
2) 5 Reps @ 75% of Front Squat
3) 5 Reps @ 75% of Front Squat
4) Max Reps @ 75% of Front Squat

———

WOD:

In a **17** minute window complete the following for time:

**DETAILS**

1 - 10

Thrusters 42.5/30kg

Burpees

15sec handstand hold *Toe on wall

 

3-2-1 GO!!!

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MONDAY 29TH APRIL 2019

Genersl Class Warm-Up into…

———

WORK OFF LAST ATTEMPT AT DEADLIFT

1) 5 Reps @ 72.5% of Deadlift
2) 5 Reps @ 72.5% of Deadlift
3) 5 Reps @ 72.5% of Deadlift
4) Max Reps @ 72.5% of Deadlift

———

3 ROUNDS:

**DETAILS**

4minute AMRAP

8 x C2B

10 x Overhead Squat 42.5/30kg

10 x Box Jumps

 

2min REST

 

Score = Total Rounds and Reps completed. Chief style scoring, carry on from where you finished previous round.

3-2-1 GO!!!

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FRIDAY 26TH APRIL 2019

General Class Warm-up into…

———

Complete as many rounds and reps as possible in **28** minutes:

**DETAILS**

Buy-In:

20kcal Assault Bike 

500m Row

12 x Shoot Throughs 20"

12 x Sumo Deadlift 60/40kg

12 x Single Arm Russian KB Swings 24/16kg

12 x Burpee Over Bar

 

3-2-1 GO!!!

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THURSDAY 25TH APRIL

5second decent for every rep

1) 5 Reps @ 60% of Back Squat
2) 5 Reps @ 60% of Back Squat
3) 5 Reps @ 60% of Back Squat
4) 5 Reps @ 60% of Back Squat
5) 5 Reps @ 60% of Back Squat

———

WOD:

3RFT

30 X

KB SDHP 24/16KG

BURPEES

SQUATS

KB PUSH PRESS 15left/15right

 

3-2-1 GO!!!

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WEDNESDAY 24TH APRIL

General Class Warm-Up into…

Technique work with coach

*build to a challenging weight for:

1 x Squat Clean

1 x Front Squat

1 x Split Jerk

————

WOD:

Complete as many reps as possible in **7** minutes:

**DETAILS**

Power Snatch 42.5/30kg

EMOM 7 x Wall Balls 9/6kg

 

*compare to weds 9th August 2017

 

3-2-1 GO!!!

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TUESDAY 23rd APRIL 2019

General Class Warm-Up into:

  • Find your 6rm DB Strict Press

    • Achieve a total of 5 sets

    WOD:

Complete as many rounds and reps as possible in **8** minutes:

**DETAILS**

1/2/3/4...

Squat Clean 80/55

10 x KB Swings 24/16kg

10 x Sit-Ups

 

3-2-1 GO!!!

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THURSDAY 18TH APRIL 2019

General Class Warm-Up with coach into…

———

PULL-UP DEVELOPMENT DRILLS

———

FRONT SQUAT

3 X 5 @72.5% 1RM

1 X MAX REPS

———

WOD:

Complete as many rounds and reps as possible in **14** minutes:

**DETAILS**

3 x Power Snatch 42.5/30kg

3 x Overhead Squat 42.5/30kg

10 x Walk Outs

20sec High Plank Hold Left

20sec High Plank Hold Right

 

3-2-1 GO!!!

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WEDNESDAY 17th APRIL 2019

General Class Warm-Up into…

——

TTB development with coach

———

DEADLIFT

3 X 5 @72.5%

1 x Max Reps

*perfect form

———

WOD:

20 - 15 - 10 - 5

C2B

5 - 10 - 15 - 20

Push Jerk 50/35kg

3-2-1 GO!!!

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TUESDAY 16th APRIL 2019

General Class Warm-Up into…

———

20mins of stretching and mobility drills with coach

———

WOD:

In a **28** minute window complete the following for time:

**DETAILS**

1000m Row 

40 x Burpees

40 x Box Jumps

40 x T2B

40 x Wall Balls

40 x Ball Hop Overs

40 x Pull-Ups

40 x Lateral Lunges

1000m RUN

 

3-2-1 GO!!!

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MONDAY 15th APRIL 2019

General Class Warm-Up into…

———

TEMPO BACK SQUAT

5 X 5

  • Each rep should be 5 seconds down and fast up

———

WOD:

19min Time Cap:

Complete

3RFT

15 x Power Snatch 42.5/30kg

15 x Thrusters 42.5/30kg

400/600/800m RUN

3-2-1 GO!!!

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FRIDAY 12TH APRIL 2019

General Class Warm-Up into…

———

OVERHEAD SQUAT

8MIN EMOM

2 reps every minute

Sets 0-3 build in weight

sets 4-8 maintain weight

———

WOD:

3RFT

500m ROW

15 x Burpee Box Jumps

15 x T2B

3-2-1 GO!!!

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THURSDAY 11TH APRIL 2019

General Class Warm-Up into…

———

Eccentric Handstand drills

3 x 3

———

Split Jerk

  • Build to a heavy 5 for the day

———

WOD:

WOD

**DETAILS**

Repeat **400m INTERVALS** with **2** minutes rest between.

Record all times and your average time will be calculated.

 

Complete 4 sets in total

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WEDNESDAY 10TH APRIL 2019

General Class Warm-Up into…

———

FRONT SQUAT @70%

3 X 5

1 X MAX REPS

*MAX OF 12

———

For Time:

10 Rounds:

10 x Ab-Mat Sit-Ups

10 x Burpees to Plate 20/15

10 x GTOH 20/15

 

3-2-1 GO!!!

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TUESDAY 9TH APRIL 2019

General Class Warm-Up with coach into…

——

TTB progression drills

———

DEADLIFT @65%

3 x 5

1 x Max reps*

cap at 12

——

WOD:

For Time:

In a **9** minute window complete the following for time:

**DETAILS**

50 x Double Unders 

10 x Clusters 70/40kg

50 x Double Unders

5 x Clusters

50 x Double Unders

1 x Cluster

 

3-2-1 GO!!!

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MONDAY 8TH APRIL 2019

General Class Warm-Up into…

——

SKILL SCHOOL

  • Pistol Squats

  • Rowing Efficiency

——

WOD:

Complete as many rounds and reps as possible in **24** minutes:

**DETAILS**

20 x Sit-Ups

20 x DB Snatch 22.5/15kg

20 x Box JUMPS 24/20''

200m RUN

20 x Lunges

20 x DB Hang Clean and Jerk 22.5/15kg

20 x Sit-Ups

 

3-2-1 GO!!!

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FRIDAY 5TH APRIL 2019

General Class Warm-Up into…

———

BACK SQUAT

5 X 5

  • 50% of 1rm throughout

  • 5sec eccentric for all 5reps

  • approx. 2min REST

———

WOD:

Complete the following for time:

**DETAILS**

5 Rounds

10 x KB Swings 24/16kg

10 x Goblet Squats 24/16kg

1 x Legless Rope Climb

 

3-2-1 GO!!!

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THURSDAY 4TH APRIL 2019

General Class Warm-Up into…

———

CLEAN TECHNIQUE WITH COACH

———

Power Clean TnG

  • Build to a heavy 3 reps

———

WOD:

Every minute on the minute complete:

3 sets

**DETAILS**

1. Kcal ROW

2. Box Jumps 24/20"

3. Walk Outs

4. KB Swings 24/16kg

5 and 6  REST

Score = Total reps

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