Thursday 31 May

Warm Up
run 800m best effort

Wod:
Chelsea
1rd of Cindy on the minute every minute for as long as possible
50min time cap

Wednesday 29 May

Warm Up
3 reps of every movement to establish loads

Seven
40min cap

7 rounds:
7x HSPU
7x thruster 60/40
7x k2e
7x deadlift 110/75
7x burpee
7x swings 32/20
7x pull ups

Cool Down:
Stretch!

 

Tuesday 28 May

Warm Up
Run 800m
General Warm Up

Wod:
Tabata This
8 Intervals of 20secs work, 10secs rest of:

Pull Ups
Press Ups
Sit Ups
Squats

Cool Down:
Stretch!

Friday 24 May

Wod:
Run 5mins
rest 2:30
run 6mins
rest 3:00
run 7mins

(run 400/800/1k/mile intervals but when you don't think you'll get another run car park)

Rest 3mins then finish with
2min burpees
2min double unders
2min burpees

Thursday 23 May

Warm Up:
Double kb clean and press tech

Wod:
4 rds of:
21x double KB clean and press @24/16
150m farmer walk

every time you put down kb perform 10 air squats before continuing, this includes finishing of sets or walks

Wednesday 22 May

Warm Up:
Running tech / burpee efficiency

Wod:
20 min AMRAP
Run car parkx1 - 5 burpees
run car parkx2  - 10x burpees
3+15
4+20 etc

Tuesday 21 May

Warm Up:
dead / dip tech

Strength:
Snatch grip deadlift
3-3-3-3-3

Wod:
3x2min AMRAP ladder of:
Pull ups
ring dips (singles)

3min rest between start each AMRAP at 1 (strict where possible)

Monday 21 May

Warm Up:
Squat clean tech
DU tech

Wod:
10min AMRAP
9x squat clean thruster @60/40
15x box jumps 24/20
21x double unbroken

Friday 17 May

Warm Up:

Burgner warm up

Strength:

3rep max ohs in 7mins

Wod:

30x burpee - muscle ups / c2b pull ups / pull ups for time

Thursday 16 May

Warm Up:

muscle up progression / clean tech

WOD:

Nasty girls  

3rds 

50x air squats 

7x muscle ups 

10x hang power clean 60/40

Tuesday 14 May

Warm Up:

Snatch technique
ohs technique

Wod:

Row 2km
12min ladder
3x hang power snatch
3x ohs @50/30

6x hang power snatch 

6x ohs @50/30

9x hang power snatch 

9x ohs @50/30

etc

Cool Down:
Stretch

Monday 15 May

Warm Up:
Front squat mobility and tech

Wod:
20min AMRAP
Run 400m
AMRAP front squats 60/40
when bar drops run again
record rounds and reps

Friday 10 May

Warm Up
Row 500m
3 Rounds
1 x Rope Climb
15 x Sit Ups
10 x Good Mornings (20/15)

Strength:
Deadlift 
5-5-5-5-5 Est new 5rm

Wod
4rds  
run 800m 
rd1 24x KB snatch 
rd2 20x snatch 
rd3 16x snatch
rd4 12x snatch @32/24

Cool Down:
Stretch

Thursday 9 May

Warm Up
Run 1mile
3rds
15 Wall Balls
15 Burpees

3-3-3-3-3 pull up increase weight

Wod:

6min AMRAP - 
20x double unders
10x stoh 50/35

Cool Down:
Stretch

Wednesday 8 May

Warm Up:
3rds
Car Park Run
10 x GHD
10 x Front Squat

Wod:
Jackie
Row 1000m
50 x Thrusters (20/15)
30 x Pull Ups

Cool Down:
Stretch

Tuesday 6 May

Warm Up:
3rds
10 x Air Squat
10 x Press Ups
5 x Strict Pull Ups

WOD:
30-20-10
burpees
KB swings 24/20
Wall balls (20/14)

Friday 3 May

Warm Up:
Row 1km
Run 1km
General Mobility

Wod:
DIRTY DOZEN

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Cool Down:
Stretch