Friday 11 May

Olympic Lift:
Power Clean + Push Jerk

1 Set of 4 P.Cl. + 2 P.J. @ 60% of Clean & Jerk 1 Rep Max
4 Sets of 4 P.Cl. + 2 P.J. @ 70% of Clean & Jerk 1 Rep Max


WOD:

3 min AMRAP
10 xDumbell Thrusters 20/12.5
5 Burpees

Followed by

3 min AMRAP
5 x Pull Ups
10 x Press Ups
15 x Squats

Followed by

4 rds

20m Bear Crawl
15/10/5 x GHD Situp

Results:

Thursday 10 May

Strength:

Shoulder Press
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

WOD:

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Results:

Wednesday 9 May

KB Club

24kg/16kg
4 rounds

20 kb snatches
10right/10left
10 goblin squats
5 jumping over the kb burpees
4 Turkish get ups

Tuesday 8 May

Olympic Lifting:
Snatch Balance
5 x 3 Work upto 3 Rep Max

Strength:
Deadlift
3x3 (Work upto new 3rm)

1 x 15-20 Deadlift @ 50% 1rm

WOD:
12 Minute AMRAP
Row 250m
25 x Push Up

Monday 7 May

Strength Back Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

WOD: 4 Rds
Run 400m
20 x 3/4 Bodyweight Back Squat
15 x HSPU
10 x Hollow Rock
5 x 3/4 BW Clean & Jerk

Friday 5 May

Olympic Lifts:
Power Clean
3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max
(Rest 90 secs)

Strength:
Front Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
3-3-3-3-3 Dips (Weighted)

Wod:
Complete 4 rounds for time:
10 One Arm DB Power Snatches (5RT/5LT) - 100 lbs
30m Sprint

Thursday 3 May

Strength:
Shoulder Press
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Wod:
Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Results: