WOD – Monday 05/11/18
A – E3MOM for 18 mins
Hang Clean, Clean, Push Jerk @ 80% 1rm C&J
B – 6min Amrap
2,4,6,8,10,12 etc………
Hang Clean 50/35
Push Jerk
WOD – Friday 02/11/18
A.
Every 3mins for 12mins
Strict HSPU x3 or progression*
B.
12min AMRAP
40 Double Under
30 Wall Ball 9/7
20 Deadlift 100/65
10 HSPU
*Plates/Handstand Holds/Box Press/Wall walks/Press Up.
(Deficit if strict is easily managed)
WOD – Thursday 01/11/18
A.
E3MOM for 12min
Back Rack Reverse Lunge x8 (4 each Leg, Alternating) From Rig
B.
15-12-9
DB Front Rack Squats 22.5/15
Burpees Over DB
C2B
10min time cap
Izzy’s first solo Coaching class done! 👇🏼
WOD – Wednesday 31/10/18
CLASS:
A.
E3MOM for 12mins
Bench Press x10 @ 70%
B.
3 rounds for time
12 T2B
21 KB Swings 24/16
400m run
EXTRAS:
4 sets of prone Bench Rows x6
Rest 2mins
After followed by 100 Banded Tricep Extensions (rest accordingly)
WOD – Tuesday 30/10/18
CLASS:
A.
E3MOM for 18mins
1 Clean and Jerk (build to a heavy set)
B.
5min Amrap
Clean and Jerk (Athlete choose weight)
EMOM 4 BOBs
Score = total weight lifted (Reps x Load)
EXTRAS:
Not for time:
100cal Assault Bike
Every 90 seconds 4x 5m shuttle runs
WOD – Monday 29/10/18
CLASS:
A.
15mins to establish
Front Squat x1
B.
3min on 3min off x3
30 DB Snatch (Alternating) 22.5/15
25/20cal Row
ME Box Overs 24/20
EXTRAS:
3x ME Handstand Holds, rest accordingly
(Free standing or wall)
WOD – Friday 26/10/18
CLASS:
‘Chipper’
For Time:
40 Wall Balls 9/7
20 Box Jumps 30/24
40 Push Ups
80 Double Unders
1km Row
80 Double Unders
40 Push Ups
20 Box Jumps 30/24
40 Wall Balls 9/7
30min time cap
EXTRAS:
Every 3 mins for 18mins
Hang Power Clean x1
Power Clean x1
*Work around 85-90% of 1RM Power Clean.
WOD – Thursday 25/10/18
CLASS:
8min Amrap
16 OHS 40/30
12 T2B
8min rest
8min Amrap
16 Deadlift 80/55
12 Ring Dips
EXTRAS:
6 sets of
Snatch Pulls x 4 – 95-100% of 1RM
3 seconds to mid thigh, then finish with speed keeping the bar close.
Followed by 100x Banded Pull Aparts
WOD – Wednesday 24/10/18
CLASS:
A.
10 mins to establish
1rm Pull Up
B.
In Pairs Alternating Rounds
10 rounds (5each)
10 Thrusters 60/40
100m Run
EXTRAS:
5 Rounds of 400m Run
Rest 2mins between sets
Note down total time.
WOD – Tuesday 23/10/18
CLASS:
A.
12mins to establish
1rm Push Press
B.
3min on 3min off x4
20cal Row
10 Burpee Box Jump 24/20
ME KB Swings 32/24
EXTRAS:
8 Rounds of
15/10 Cal Skierg
2mins rest
Score = Total Time.