Wednesday 27th March
In pairs :
150 thrusters (42.5/30)
Each break = 10 synchro Burpees
Rest 5 mins
100 synchro plate GTOH (20/10)
Each break = 20 alt burpees
Wednesday 27th March
Barbell Club
A.) Every 90 Seconds for 8 Total Sets
1 Clean & Jerk @80-90% of HS
Superset
B1) Front Squat
5-5-5
B2) Dumbell Z Press
10-10-10
Tuesday 26th March
A) Pull ups - 1RM
B) For time :
14-12-10-8-6-4
HSPU / HRPU
60-50-40-30-20-10
Double unders
Monday 25th March
A) Back squat - Build to a heavy 3
B) Pistol squat variations / progressions
3x10 per leg
C) 3 rounds for time :
10/8 cal bike
10/8 cal row
* 5 min cap *
Saturday 23rd March
Barbell Club
A.) Clean & Jerk 6x2+1 @80% of HS
B.) Front Squat
10-10-10
C.) Dumbell Bent Over Rows
10-10-10
Friday 22nd March
Open workout 19.5
Thursday 21st March
A) Bench press 5-5-5-5-5
B) 15 min window :
100 burpees
Remaining time :
Max devils press
(2x22.5/15)
Wednesday 20th March
Long WOD
In teams of 3 - 2 rounds
5 mins - Max cal bike
5 mins - Max cal row
5 mins - Max alt rounds of Cindy
5 mins rest
Tuesday 19th March
A) Toes to bar or Knees to chest
3 x max effort strict followed by 1 x max effort kipping
B) 10 min EMOM (both movements within the same minute)
5-10 pull ups
5-10 press ups
C) Single leg med ball V-sits
100 reps for quality
D) Standing Palloff press 3x15 per side
Monday 18th March
A) Back squat - Heavy 5
B) Bulgarian split squat - 3x10 per leg
C) 7 min amrap :
7 thrusters (60/40)
7 bar hop burpees