WOD

Body Building 5 sets 10 snatch grip strict press Superset with 10 barbell bicep curls Superset with 20 v-ups WOD 3 x 500m row *After every row 25 KB swings

Running Warm Up EMOM 12 minutes Odd – muscle ups Even – 1 gate run Strength WOD 4 rounds for time 10 front squats 70/45 10 strict pull ups 10 back squats 70/45 10 strict HSPUs

Dynamic Warm Up Strength Romanian deadlifts/still legged deadlifts 2 x 20 2 x 15 2 x 10 WOD 5 toes to bar 20 double unders 10 toes to bar 40 double unders 15 toes to bar 60 double unders 20 toes to bar 80 double unders 25 toes to bar 100 double unders

Barbell Complex Warm Up Strength/Core 5 sets – supersets Strict pull ups 1 minute bridge WOD 1 minute – squat cleans 60/40 1 minute – shoulder to overhead 1 minute – burpees 2 minute – each 3 minute – each

Buddy Bootcamp 10 goblet squats 10 burpees 1 gate run 20 goblet squats 20 burpees 1 gate run… All the way up to 50 Rest 3 minutes 2 rounds 100 KB swings 80 ab mat sit ups 60 split lunges 40 push ups 20 mountain climbers Performance Class E2MOM 10 rounds 8 lateral burpees 6 […]

Back Squats 5 x 8 @ 70% 1RM WOD 20 minute time cap 21 – 15 – 9 Overhead squats 60/40 Lateral burpees 15 – 12 – 9 Power snatch 60/40 Chest to bar pull ups 12 – 9 – 6 Full snatches 60/40 HSPUs

Pull Up Skill – Skin the cat shoulder warm up – Kipping vs butterfly 15 minute AMRAP 1 gate run 15 HR push ups 20 KB swings 24/16 25 squat jumps

Strength Deadlifts 12 – 10 – 8 – 6 – 3 – 3 *Between each set perform HSPU Partner WOD 1 minute on, 1 minute off 10 rounds 15 air squats 10 box jump overs *Max wall balls in remaining time  

Strength 12 – 10 – 8 – 6 – 3 – 3 *Between each set. perform HSPU attempts, practise/fine tuning Partner WOD 1 minute on, 1 minute off, 10 rounds each 15 air squats 10 bo jump over *Max wall balls in remaining time

Power Development 5 sets of 3 broad jumps 5 x 2 gate sprints 1 minute rest between each rounds WOD 3 x 3 minute AMRAP 1 minute rest between each 1 – 3 minutes AMRAP 10 thrusters 20 burpees