WENDLER

Shoulder Press

WOD

5 rounds following the below repetitions:

15/12/9/6/3 - Toes to Bar

3/6/9/12/15 - Handstand Push ups

100m Run after each round

WOD

"Teams of 3"

A.M.R.A.P in 20 minutes of:

200 Calorie Row

120 Chest to Bar Pull ups

60 Clean and Press' - 40/30kg

50 Clean and Press' - 50/35kg

40 Clean and Press' - 60/40kg

30 Clean and Press' - 70/45kg

20 Clean and Press' - 80/50kg

WENDLER

Back Squats

WOD

21/15/9 for time of:

Wall Ball Shots - 20/14lb

Ring Rows

Thrusters - 40/30kg

Box Jumps - 24/20"

Kettle Bell Swings - 24/16kg

WENDLER

Bench Press

WOD

5 rounds of:

21/18 Calorie Row OR 15/12 Calorie Assault Bike SPRINT!

15 Bar Facing Burpees

Rest

STRENGTH

Deadlifts 

2@75%

2@80%

Build to 1RM

WOD

A.M.R.A.P in 5 minutes of:

100 Double Unders (BUY IN)

15 Wall Ball Shots - 20/14lb

5 Power Cleans - 50/35kg

5 minute rest

A.M.R.A.P in 5 minutes of:

100 Double Unders (BUY IN)

12 Wall Ball Shots - 20/14lb

4 Power Cleans - 60/40kg

5 minute rest

A.M.R.A.P in 5 minutes of:

100 Double Unders (BUY IN)

9 Wall Ball Shots - 20/14lb

3 Power Cleans - 70/45kg

STRENGTH

Shoulder Press

2@75%

2@80%

Build to 1RM

WOD

Complete every 4 minutes for 5 rounds.

15 Chest to Bar Pull ups

18 Dumbbell Snatches - 22.5/15kg

150m Run

BACK SQUATS

2@75%

2@80%

Build to 1RM

WOD

3 rounds for time of:

50 Air Squats

35 Push ups

20 Calories

STRENGTH

Bench Press - 2@75%, 2@80%, Build to 1RM.

WOD

EMOM - 5 mins: 3 Snatch Grip Deadlifts - 100%+

1 minute rest

EMOM - 5 mins: 3 Snatch Grip High Pulls - 90%+

1 minute rest

EMOM - 5 mins: 2 Snatches - 80%+

STRENGTH

Shoulder Press - 4/4/2/2

WOD

4 rounds of:

A.M.R.A.P in 4 minutes of:

30/20 Calories

30 Kettle Bell Swings - 24/16kg

Max 10m Shuttle Runs

4 Minutes rest

STRENGTH

Deadlifts - 4/4/2/2

WOD

A.M.R.A.P in 12 minutes of:

18 Dumbbell Snatches - 22.5/15kg

12 Wall Ball Shots - 20/14lb

6 Chest to Bar Pull ups

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