STRENGTH

Back Squats

3@76%

2@78%

1@80%

3@78%

2@80%

1@82%

WOD

3 Dumbbell Snatches - 22.5/15kg

10 Double Unders

6 Dumbbell Snatches

20 Double Unders

9 Dumbbell Snatches

30 Double Unders

12 Dumbbell Snatches

40 Double Unders

15 Dumbbell Snatches

50 Double Unders

For time.

STRENGTH

Bench Press

3@76%

2@78%

1@80%

3@78%

2@80%

1@82%

WOD

A.M.R.A.P in 3 minutes of:

20/15 Cals

10 Box Jumps - 24/20"

Max Thrusters - 30/25kg in remaining time.

3 minutes rest

A.M.R.A.P in 3 minutes of:

20/15 Cals

10 Box Jumps - 24/20"

Max Thrusters - 40/30kg in remaining time.

3 minute rest

A.M.R.A.P in 3 minutes of:

20/15 Cals

10 Box Jumps - 24/20"

Max Thrusters - 50/35kg in remaining time.

PRACTICE

E.M.O.M - 10 minutes

Mins 1,3,5,7 & 9: 3-5 Kipping Pull ups

Mins 2,4,6,8 & 10: 3-5 Strict Pull ups

WOD

1 Mile Run (Buy in)

Then 3 rounds of:

60 Air Squats

30 Push ups

10 Pull ups

For time.

STRENGTH

Deadlift

3@76%

2@78%

1@80%

3@78%

2@80%

1@82%

WOD

A.M.R.A.P in 10 minutes of:

12 Deadlifts - 60/40kg

9 Hang Squat Cleans - 60/40kg

MUSCLE UP

With a partner complete in relay style:

5 sets of 3 banded Muscle ups (each)

*Scale options will be available.

STRENGTH

4 sets of:

6 Strict Pull ups

:40 second Hollow Holds

4 sets of:

6 Strict Ring Dips

10 Barbell Rollouts

STRENGTH

Deadlifts

3@74%

2@76%

1@78%

3@76%

2@78%

1@80%

WOD

4 rounds for time of:

15 Squat Cleans - 60/40kg

400m Run

STRENGTH

Bench Press

3@74%

2@76%

1@78%

3@76%

2@78%

1@80%

WOD

1000m Row

50 Sumo Deadlift High Pulls

25 Handstand Push ups

1000m Run

50 Sumo Deadlift High Pulls

25 Handstand Push ups

For time.


 

STRENGTH

Back Squats

3@74%

2@76%

1@78%

3@76%

2@78%

1@80%
 

WOD

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

3/6/9/12/etc...

Box Jump Overs - 24/20"

Toes to Bar

Air Squats

OLY

E.M.O.M

Mins 1-3: Snatch Pull/Hand Power Snatch/Overhead Squat (60-64%)

Min 4: Rest

Mins 5-8: 2 Squat Snatches (64%, 67%, 70%)

Min 9: Rest

Mins 10-13: 1 Squat Snatch (70%, 75%, 80%)

WOD

3 rounds for max reps of:

:90 seconds: Alternating Lunges (bar in front rack) - 35/25kg

:90 seconds: Strict Shoulder Press - 35/25kg

2 minutes rest

STRENGTH

Deadlifts

3@72%

2@74%

1@76%

3@74%

2@76%

1@78%

WOD

50 Calories

600m Run

40 Calories

600m Run

30 Calories

600m Run

20 Calories

600m Run

10 Calories

600m Run

For time.

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