MONDAY 11-03-2019 A: Back Squat (4 x 4 ) @70-75% B: Broad Jump (4 x 5 ) C: Single leg RDL (4 x 5 each leg ) WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP “10 Med Ball Clean @ 9/7kg 10 Down Up 10 Med Ball Lunges “ TUESDAY  12-03-2019 A: Push […]

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MONDAY  04-03-2019 A: Front Squat (4 x 3 @ 70-75% with pause ) B: KB Swing (4 x 15 ) C: Hollow Hold (4 x 20s ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs 15 min AMRAP “30 Wall Balls 30 Box Jumps 30/20 Cal Row “ TUESDAY  05-03-2019 A: RDL (4 x […]

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MONDAY 25-02-2019 Back Squat (4 x 5  @ 50-60% ) B: Dummbell lunges (4 x 10 ) Forwards Alt legs C: Deadhang (4 x 1 min ) Hold at top of pull up to make it harder WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP ” 10 Goblet Squats @ 20/12.5kg 10 Alt […]

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MONDAY 18-02-2019 A: Push Press (4 x 5 ) 75% B: Pull-ups (4 x 5 ) Ring Row Banded Pull Up Strict Pull Up Strict CTB Ring Muscle Up WOD Helen (Time) 3 Rounds for time: 400m Run 21 KB Swings @ 24/16kg 12 Pull Ups   TUESDAY 19-02-2019 A: Deadlift (5 x 2 ) […]

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MONDAY 11-02-2019 A: Deadlift (4 x 3 @ 75% ) B: Push-ups (4 x 5 ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs alt movement 10 min AMRAP 12 KB Swings @ 32/24kg 10 Cal Row/Bike 8 Box Jumps @ 30/24″ TUESDAY 12-02-2019 A: Back Squat (4 x 3 @ 75% ) B: […]

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MONDAY 04-02-2019 A: Front Squat (4 x 5 @ 75% ) B: V-Sits (4 x 10) C: Deadhang (4 x 1 min) WOD Metcon (Time) 21-15-9 DB Thrusters @22.5/15kgs TTB TUESDAY 05-02-2019 A: Push Press (4 x 5  @75% ) B: Pull-ups (4 x 5 ) C: Push-ups (4 x 1 min) WOD Metcon (AMRAP […]

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MONDAY 28-01-2019 A: Deadlift (4 x 5 @ 70% ) B: Single Leg Glute Bridge (4 x 5 each leg ) WOD Metcon (AMRAP – Reps) In Pairs 10 min 2km/1750m then max burpees over the rower * score is your burpees TUESDAY 29-01-2019 A: Strict Press (3 x 3 @ 70% + 3 x […]

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DELOAD WEEK MONDAY 21-01-2019 A: Front Squat (3 x 5 @ 60% ) B: Front Squat (3 x 3 @ 65% ) C: Bulgarian Split Squats (3 x 5 each leg ) D: V-Sits (3 x 10 ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs 12 min AMRAP “40 Wall Balls 40 Cal […]

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Monday 14-01-2019 A: Strict Press (4 x 5 @ 65% ) B: Pull-ups (4 x 5 ) C: Plank (4 x 1 min ) Staight arms WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 Single arm DB Push Press each side 10 Alt Snatches 10 Down Up Box Jump Tuesday 15-01-2019 A: […]

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Monday 07-01-2019 A: Front Squat (4 x 5 ) @65% B: Single leg lunge (4 x 10 each leg with DB ) WOD Metcon (4 Rounds for reps) 2min on 30s rest x 4 “A) 20/15 Cal Bike Buy In Then Max Wall Balls B) 20/15 Cal Row Then Max Box Step Overs “ Tuesday […]

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