WOD – Friday 20/04/18
A. E3MOM for 15 mins
4x Bench Press @ 80%
B. 3 Rounds of:
400m run
25 KB Swings 32/24
20 HR Press Ups
15 KB Goblet Squats
WOD – Thursday 19/04/18
A.
E3MOM for 15min
3 Hang Snatch
B. 12 Minute AMRAP:
2,4,6,8,10,12,…..
Alternate Dumbbell Hang Power Snatch @ 22.5/15kg
Burpee over Dumbbell
Pull Ups
WOD – Wednesday 18/04/18
A. E2MOM for 10min
8 Single Arm Kettle Bell Strict Press (each arm)
B. 15 Minute EMOM:
1 – 8-15 Hand Stand Push Ups (Open Standard)
2 – 10-15 Deadlifts 100/75
3 – Rest
WOD – Tuesday 17/04/18
A. E3MOM for 15mins
3 Back Squat @ 80%-85%
B.
14 Min AMRAP:
14 Alternate DB FR Lunges 22.5/15
14 T2B
14 Dumbbell Push Press @ 22.5/15kg
WOD – Monday 16/04/18
A. E3MOM for 15min
5 TNG Power Clean @ 80%
B. For Time:
21-15-9-15-21
Hang Power Clean @ 42.5/30
Wallballs @ 9/7
WOD – Friday 13/04/18
A. E3MOM for 15min
5 Deadlift @ 75-80%
B. 12 Minute AMRAP:
2,4,6,8,10,12….
Alternating Dumbbell Hang Clean and Jerk @ 22.5/15kg
Toes to Bar
WOD – Thursday 12/04/18
A. E3MOM for 15min
5 strict Press @ 75-80%
B. 20 Minute AMRAP:
15 Wall Balls @ 9/7
30 Double Unders
15 Box Jumps @ 24/20″
30 Double Unders
WOD – Wednesday 11/04/18
A. E3MOM for 15min
12 Front Rack Lunge (6 each leg)
Conditioning
For Time
30-20-10
Front Squat @ 60/40kg
Over Bar Burpees
Pull Ups
*Going to be tough after Monday’s session but do your best guys! 💪🏻
WOD – Tuesday 10/04/18
A. E3MOM for 15mins
4x Hang Clean
2x Push Jerk
A.For Time:
21-15-9
Calorie Row
Dumbell Push Press @ 22.5/15kg
WOD – Monday 09/04/18
A.
15 minutes to work up to a heavy single Back Squat
B
3 Rounds of:
20 Alternating Pistols
20 KB Swings @ 32/24kg
20 Burpees
18min Time Cap