WOD

Focus – engine / Strategy   Strength every 90 secs for 15mins 3 Push Press  – build up over the sets   Wod – 20min Cap 50 pull ups > Push Ups – Use bands if needed 400 m Run 21 Thrusters @42.5/30 scale weight 800m Run 21 Thrusters @42.5/30 scale weight 400m Run 50 Pull…

Focus – Strength / Skills   Strength Deadlifts 4 x 3 @80% Single Leg Box Step Ups – 4 x 15 Each Leg   Wod – 16Min Time Cap 21-15-9-6-3 Deadlifts @100/70 HSPU Scaled Deadlifts @80/50 DB Push Press@15kg/10kg   Accessory 5 x 8 Seated Shoulder Press

Focus – Leg Strength / Open Prep   Strength  Front Squats 4 x 3 @80% In between sets 3 x 30 Alternating KB lunges   Wod  2 rounds for time 20m Overhead walking DB lunges @22.5/15 20 T2B 20m Overhead walking DB lunges 20 Bar Muscle ups Scaled 2 rounds for time 20m overhead walking…

Focus – Barbell cycling / Open Prep   Strength 10Min Emom 3 Power Cleans + 3 Push Jerks – practise perfect technique   Rx 12min Amrap 12 Alternating Dumbbell Snatches  22.5/15 20 Burpee Box Jumps Overs 24″/20″ 100m Run   Scaled 12 Alternating Dumbbell snatches @15kg/10kg 20 Burpee Box 100m Run  

Focus – Engine / Strength   Strength Back squats 5 x 5 @85%   WOD – For time 50 Cals On Bike/Rower 100 Double Unders 15/10 Strict Pull Ups Scaled – For time – 30 Cals On Bike /Rower 150 Skips 10/15 Banded Strict Pull Ups   Accessory 3 x 20 GHD sit ups 4 x…

Focus – Skills / Weightlifting   Strength Split Jerk Work Shop 20Mins   Wod 1 – !0min Cap 21-15-9 Cal Bike / Row Box Jump Overs Shoulder to Over head 50/35 Rest 3 Mins 3 rounds for time – 8Min Cap 10 Power Cleans – 50/35 8 Front Squats – 50/35 6 Bar Facing Burpees

Focus – Engine work / Barbell Cycling Strength – 10Min Emom 3 T n G Power Clean Push Jerk – Build Up to a weight you can move comfortable Hero Wod – 35Min Cap Rx 30 Clean N Jerk @60kg/40kg 1.6k Run 10 Rope Climbs 1.6k Run 100 Burpees Scaled 30 Power Cleans @60kg/40kg 800m…

Focus – Lung Capacity / Engine Work   Strength – 15 Min Emom 45sec on / 15sec Rest 1st Min – Chin Up Hold 2nd Min – Ring Support Hold 3rd Min – Hollow Hold   Wod – 8 Rounds For time 15 Cal Bike / Row 40 Double Unders   Scaled – 8 Rounds…

Focus – Lung Capacity / Leg Endurance based   Strength – 6 x 6 Front Squats @80%  – 20mins   Wod – 8Min Amrap Rx – Ascending Ladder by 4 reps 4 Thrusters @ 42.5 / 30kg 4 C2B Pull Ups 8 Thrusters @ 42.5 / 30kg 8 C2B Pull Ups 12 …….. ETC Scaled…

Focus – Strength / Lunge Capacity Strength Dead lifts @ 4 x 3 @90% In between sets 4 x 5 Strict Pulls > (Weighted Pulls up)   Wod 4 Rounds – Every 4mins Complete 15 Strict HSPU > Kipping HSPU 15 Deadlifts @100kg/70kg In Remaining Time Max Bar Facing Burpee Scaled) 15 Dumb Bell Push…