Friday 24th September
A. Catch up session - Catch up on missed lifts
from the week
B EMOM x 12 (alt)
1.) 1 Bear Complex - Build
2.) 0:40 Russian KB Twists
Thursday 23rd September
A1. Bench press - Heavy 5
A2. Single arm DB rows
-10 per side after each bench set
B. In pairs for time:
50 Power snatch (60/40)
50 pull ups
* Every break of reps = 30 synchro No press up burpees
Wednesday 22nd September
40 minute AMRAP in pairs - You go : I go
1 person completes a whole round before switching
10 push ups
10 Goblet squats (32/24)
10 Cals
10 Russian KB swings (32/24)
Tuesday 21st September
A. Pick a gymnastics skill
B. AMRAP in 14 minutes:
10 Thrusters (42.5/30)
50 Double unders
10 Front squats
40 Double unders
10 Push press
30 Double unders
Monday 20th September
A.) Back rack Forward lunge to reverse lunge
3x10 per leg
B.) Death by Echo Bike cals & Burpees
Min 1 = 1 cal & 1 burpee
Min 2 = 2 cals & 2 burpees
And so on....
* 10+10 = completed it mate
* you complete it if you get 10+10
C.) Double Tabata Get Up Sit Ups
Friday 17th September
A. Catch up session - Catch up on missed lifts
from the week
B. 5 Rounds for time: (with increasing weight changes each round)
50 Double Unders
10 Burpees Over bar
10 Squat Cleans (60/40)
8 @ 70/45
6 @ 80/50
4 @ 90/55
2 @ 100/60
Thursday 16th September
A.) Every 2 mins x 10 mins
3 power cleans
3 Front squats
3 STOH
- Building
- Heavy but unbroken
B.) In pairs for time: (Split reps however)
50-40-30-20-10
Wallballs
25-20-15-10-5
Toes to bar
Wednesday 15th September
Long WOD
0:00-11:00 For time : 2000m row
11:00-22:00 For time : 5000m C2 Bike
22:00-33:00 For time : 100/80 Cal Echo bike
33:00-44:00 For time : 2000m run
Tuesday 14th September
A. Pick a gymnastics skill
B.) EMOM - 15 minutes Alt
1. 0:30s BMU/C2B/ Pull ups
2. 0:30s Handstand hold
3. 0:30s Box Jump Overs
Monday 13th September
A.) Front squat 3x10
B.) For time:
50 American Swings (32/24)
40 Pull ups
30 Cal Echo bike
40 Pull ups
50 American Swings (32/24)