• Tuesday 19th April

    Skill: Kipping pull-up progressions

    WOD: 3 x rounds for time

    400 m run

    20 pull-ups

    20 handstand push-ups

    images (9)


  • Monday 18th April

    A1: Intermediate: 1 RM Clean and Jerk, Beginners: 5×2 Clean and Jerk

    A2: 3x rounds: 1 min Clean and Jerk and rest 1 min

     

    WOD: 12min AMRAP

    20 deadlifts (60/40)

    20 hang power cleans (60/40)

    20 shoulder to overhead (60/40)

    150 double unders

    download (6)

     


  • Saturday 16th April

    A: 1 RM Snatch: Intermediate: 5x max effort, Beginners: 5×2 power snatch

    WOD: Partner: 20 min AMRAP

    5x Hang-power Snatch (40/30)

    5x Overhead Squats

    1x Rope climb

    images (2)


  • Friday 15th April

    A: Back Squat: 5×3

    WOD: 12 min EMOM

    1: 10x Burpee box jumps

    2: 20x Wall balls (9/6)

    images (1)


  • Thursday 14th April

    A: Strict Press or handstand push ups: Intermediate: 5x max effort, Beginners: 5×3

     

    WOD: 3x rounds for time

    10x Clean and Jerk (60/40)

    20x Toes to bar

    400m Run

    download (4)


  • Wednesday 13th April

    4x rounds:

    10x Romanian Deadlifts (50% 1RM)

    8x Bulgarian split squat each leg (KB:12/8)

    10x GHD back extension

    WOD: Partner WOD

    6x 400m row

    download (3)


  • Tuesday 12th April

    Skill: Muscle up progressions

    WOD: 12min AMRAP

    3x Muscle-ups

    15x Deadlifts

    40x double unders

    download (2)


  • Monday 11th April

    A: Front Squats: 9×8

    WOD: 21-15-9

    Thrusters (45/30)

    Pull-ups

    Rest 3 mins

    15-12-9

    Thrusters (45/30)

    Pull-ups

    Bar facing burpees

    images

     


  • Saturday 9th April

    A1: Weighted strict pull-ups: 5×3

    A2: Max handstands walks in 3x attempts

     

    WOD: for time

    1km run/row

    50x KB swings

    1km run/row

    50x wall balls (9/6)

    images (13)


  • Friday 8th April

    A1: 2x Snatch (every 2 mins for 14mins)

     

    WOD:

    Max distance farmers carry in 2 mins (24/16)

    Rest 2 mins

    3x rounds for time

    20x front squats (50/35)

    60x double unders

    images (11)

     


  • 1 2 3 4 109