Tuesday 04th October
A. Pick a gymnastics skill
B. 3x3 Minute AMRAPs
3 Power Cleans (80/60)
6 Press Ups
9 Toes to Bar
- Rest 1:00 between AMRAPs
Monday 03rd October
A. Bear complex - Heavy 5 reps
B. 2 Rounds for total reps:
3 mins max Cals
2 min max Burpees
1 min max Double Unders
-1 min Rest-
Friday 30th September
A. Catch up session - Catch up on missed lifts
from the week
B. EMOM x 15 (alt)
1. 10 Dual Dumbbell Deadlifts (22.5/15)
2. 20 Wallballs (9/6)
3. 40 Double unders
Thursday 29th September
A. STOH complex...
1 PP + 2 PJ + 3 SJ
B. In pairs for time :
5000m C2 Bike
100 Amercian KB swings (32/24)
75 Power C&J (42.5/30)
50 TTB
25 Muscle ups
Wednesday 28th September
Long WOD
E2MOM x 30 minutes
10 Air Squats
10 Press ups
10 Sit ups
-Rest 5 mins-
Every 90 seconds x 5 rounds
200m Run
Tuesday 27th September
A. Pick a gymnastics skill
- RETEST
B. For time : 2K Row
- Run 2 heats so everyone rows
Monday 26th September
A. Bear complex - 7 reps
- Build to a Heavy 7 Bear Complex
- The bar must not stop at the ground, pauses are only allowed in a front rack or back rack position
- 5 Working Sets
B. AMRAP in 5 mins : 8/6 Cal Echo Bike
8 Power Snatch (42/5/30)
- Rest 2:30-
AMRAP in 5 mins : 8 Bar Facing Burpees
8 Thrusters (42.5/30)
Friday 23rd September
A. Catch up session - Catch up on missed lifts
from the week
B.) 42-30-18 reps for time of:
Row calories
Dumbbell box step-ups (20'') (2x15k/10kgs)
Thursday 22nd September
A. Thruster 5-5-3-3-1-1-1-1
B. In pairs for time : 50-40-30-20-10
Wallballs (9/6)
Pull ups
Wednesday 21st September
Long WOD
AMRAP x 18
1000m C2 Bike
15 Russian Swings (24/16)
20 alt V-Sits
-Rest 4 mins-
AMRAP x 18
500m Row
15 DB Goblet squats (15/10)
20 Mountain climbers