• Saturday 30th April

    Skill session: 4 rounds

    Max effort strict pull-ups or ring rows

    15 GHD sit-ups or max effort hollow rock hold

    WOD: 20 min AMRAP

    30/20 cal row or 400m Run

    25 wall-balls (9/6)

    20 Chest to bar pull-ups

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  • Friday 29th April

    A: Front Squat: 4×6

    WOD: 5 rounds of interval work

    10 Unbroken front squat (70/50)

    400m Run

    2 min rest

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  • Thursday 28th April

    Skill session: Handstand push-up and progressions

     

    Partner WOD: 10x rounds each for time

    5 Handstand push-ups

    1 Rope climb

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  • Wednesday 27th April

    A: 1 set every 2mins for 14mins

    1 Power Clean + 1 Front Squat + 1 Push Jerk

     

    WOD: 7x rounds for time

    7 Power cleans (42/30)

    7 Thrusters (42/30)

    7 Bar facing burpees

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  • Tuesday 26th April

    A: Back Squat: 4×10
    Core work: 3x rounds
    Max Parralet L-sit
    Max Hollow rock hold
    10 GHD sit-ups

    Mobility:
    2 mins Hip opener
    3 mins Pigeon pose
    3 mins Dragon pose
    2 mins Lower back stretch

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  • Monday 25th April

    A1: Strict Press: 4×5
    A2: Max set strict pull-ups

    WOD:
    6 min AMRAP
    12 cal Row
    12 Wall balls (9/6)

    rest 2 mins

    6 min AMRAP
    3 stone to shoulder (60/40)
    150m run

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  • Saturday 23rd April

    A: Front Squat: 5×3

     

    WOD: For time

    200m Run

    40 push-ups

    40 kb swings (24/16)

    400m Run

    30 push-ups

    30 kb swings (24/16)

    600m Run

    20 push-ups

    20 kb swings (24/16)

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  • Friday 22nd April

    Strength Circuit: 4 rounds

    10 Deadlifts (50/60% 1RM)

    4 Seated high box jumps

    8 each leg Bulgarian split squats

    10 GHD back extensions

    WOD: 7 min AMRAP

    6 Burpee box jumps

    6 toes to bar

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  • Thursday 21st April

    A: Every 2min for 14mins

    Intermediate : 1 Snatch + 1 Hang Snatch + 1 Overhead Squat

    Beginners: 1 Power Snatch + 1 Overhead Squat

     

    WOD: 3x rounds for time

    25/20 cal row or sprint

    20 Thrusters (35/25)

    2 mins rest

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  • Wednesday 20th April

    A: Back Squat: Intermediate: 5×7, Beginners: 5×3

    Core work: 6min EMOM

    1: Max L-sit hold

    2: Max plank

    3: Max ring rows

    Mobility

    3 min Pegion pose each side

    3 min Floor hamstring banded stretch each side

    3 min Dragon pose each side

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