WOD

Team WOD 10 rounds 1 minute on, 1 minute off 10 wall balls 10 KB swings *Max pistols/air squats in remaining time Rest 5 minutes 5 rounds 1 minute on, 1 minute off 1 gate run *Max split lunges

Warm Up Squat flow opener Back Squats 80% of 1RM 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 WOD 15 minute time cap 10 – 9 – 8 – 7 – 6 – 4 – 3 – 2 – 1 cleans 70/45 2 – 4 – […]

Warm Up 1 gate run Snatch warm up 10min EMOM 2 power snatches 1 touch and go full snatch 1 overhead squat WOD 20 minute time cap 50 KB swings 1 gate run 40 KB swings 2 gate runs 30 KB swings 3 gate runs 20 KB swings 4 gate runs 10 KB swings 5 […]

Warm Up Gate runs Every 2 minutes Odd – 15 thrusters 50/40/30 and 35/30/25 Even – 15 chest to bar pull ups/15 pull ups WOD 5 minute time cap 21 – 15 – 9 Burpees Toes to bar/knees to elbows/ab mat sit ups *Max double unders in remaining time Rest 2 minutes 5 minute time […]

Back Squats 4 x 12 @ 70% 2 x 5 @50% with 5 second pause at the bottom WOD 3 rounds for time 20 minute time cap 20 burpee pull ups 20 front squats 70/45 20 box jumps

Skill Day – Hook grip – Being fast – Re-gripping – Lowering bar and where to catch it – When to explode WOD 6 rounds 1 minute row 1 minute burpees 1 minute double unders 1 minute rest

Snatch Warm Up Cluster Training 7 sets, 5 reps with a 10 second pause between sets *Every set add weight onto bar WOD 21 – 15 – 9 – 6 – 3 15 minute time cap Thrusters 50/35 Toes to bar

Back Rack Lunges 20 – 20 – 16 – 10 – 10 *Between every set perform 30 sec – 1 min HS hold Partner WOD 8 rounds each, 1 minute on, 1 minute off 10 shoulder to overhead 5 burpee box jumps *Max wall balls in remaining time

Clean Technique Warm Up EMOM 10 mins Odd – 7 squat cleans Even – 50 – 70 double unders WOD Every 4 minutes complete: 2 gate runs 21 KB swings 12 pull ups

Warm Up 10 air squats 10 sidewards squats 20 sec KB squat stretch 10 explosive jumps x2 Back Squats 5 x 2 @ 90% 1RM 1 max effort @ 80% WOD 20 minute time cap 30 – 20 – 10 Thrusters 30/20 Pull ups Rest 2 minutes 10 – 20 – 30 OH walking lunges […]