WOD

Hypertrophy Stiff legged deadlifts 15 – 15 – 15 – 15 – 15 WOD 5 rounds for time 21 KB swings 24/16 16 thrusters 50/30 30 double unders  

Back Squats 5 x 6 at 80% WOD 17 minute time cap 7 minutes of burpee to 6″ touch Straight into 10 mins to establish a max snatch

1 Minute Max Efforts 1 minute max cals assault Straight into Max toes to bar Rest 1 minute max cals rower Straight into Max box jumps Core Drills A) 1 min bridge 30 sec rest 1 min side bridge 30 sec rest 1 min side bridge 30 sec rest, repeat once more B) Partner ab […]

Strength Interval 5 sets – every 90 seconds 5 shoulder to overhead 10 front squats Straight into Conditioning Interval 5 sets – every 90 seconds 10 chest to bar pull ups 50 double unders WOD 50 KB swings 40 burpees 30 deadlifts 60/40 20 HSPU 10 squat clean thrusters

14 minute AMRAP 7 muscle ups 50 wall balls 100 double unders

10 minute EMOM 3 power snatches 2 behind the neck snatch push press 1 OHS 10 minute AMRAP 3, 6, 9, 12, 15, 18 etc. Thrusters 50/30 Burpee box jumps 1 minute max effort Assault bike

Back Squats 3 x 10 @ 75% 1RM 1 x max effort set Every 3 minutes, complete 2 rounds 15 KB swings 15 box jumps *Increase by 3 reps every 3 minutes if you complete the reps in allocated time cap

15 minute EMOM 1 – # muscle up/C2B/pull ups 2 – 1 gate run 3 – # burpee box jumps WOD 13 minute AMRAP 40 double unders 5 hang cleans 60/40 5 HSPUs 40 double unders 10 hang cleans 10 HSPUs

12 minute EMOM Odd – 3 strict press, 4 push press & 5 push jerk Even – 15 T2B Partner WOD 1 minute on, 1 minute off 8 rounds 5 deadlifts 50/30 10 thrusters *Max wall balls in remaining time

15.2 0 – 3 minutes 2 rounds: 10 OHS 45/30kg 10 C2B From 3 – 6 minutes 2 rounds: 12 OHS 45/30kg 10 C2B From 6 – 9 minutes 2 rounds: 14 OHS 45/30kg 14 C2B *Etc, going up 2 reps each 3 minutes until you cannot complete the reps