WOD – Thursday 05/07/17
A.
E3MOM 5×2 Bench Press @ 90%
3mins on, 3mins off x4
25/20cal Row
12 over erg Burpees
ME Wall Balls 9/7
WOD – Wednesday 04/07/18
A.
E3MOM 5 x3 Deadlift @ 85-87.5%
B.
3 Rounds For Time:
10 Squat Cleans 70/50
15 HSPU
50 DU
15min time cap
WOD – Tuesday 03/07/18
3 Rounds for max reps:
1:00 Thrusters @ 42.5/30kg
1:00 Power Cleans @ 42.5/30kg
1:00 Box Jump Overs @ 24/20″
1:00 Pull Ups
1:00 Calorie Bike
1:00 Rest
Score = Reps
WOD – Monday 02/07/18
A.
E3MOM 4×10 Front Squats @ 65-70%
B.
18 Minute AMRAP:
400m Run
10 Double KB Power Cleans @ 24/16
20 Over KB Lateral Burpee
10 Double KB Push Press @ 24/16
Score = Reps
WOD – Friday 29/06/18
A. E3MOM for 15mins
Bench Press x3 @ 85-87.5%
B.
3mins on 3mins off x4
200m run
16 Toes 2 Bar
ME Squat Cleans @ 60/40
WOD – Thursday 28/06/18
A.
15mins to establish a heavy
3x Power Snatch (T&G)
B.
10min Amrap
20 DB Alt Hang C&J@ 22.5/15kg
10 Box Jump Overs 30/24
20 DB Alt Snatches 22.5/15
10 Box Jump Overs
WOD – Wednesday 27/06/18
In Pairs for Time:
Row 10,000m
Every 1000m = Each Person completes 10 Down Ups + 10 American KB Swings @ 32/24kg
45min Time Cap
*The down ups and Kettlebell swings do not have to be synchronised. Once 1000m has been reached, partner A can carry on rowing, whilst partner B completes down ups and Kettlebell swings. Partner B […]
WOD – Tuesday 26/06/18
CLASS
A.
4×12 Front Squats @ 65%
Rest 3mins between sets
B.
3 Rounds For Time:
6 Thrusters @ 70/50kg
12 Pull Ups
24 Wall Balls 9/7
48 Double Unders
EXTRAS
Every 3mins for 18 mins
Bench Press x3 @ 85% of 1RM
WOD – Monday 25/06/18
A. Every 3 mins for 15mins
5×4 Deadlifts @ 82.5-85%
B.
11 Min AMRAP:
11 Power Cleans @60/40kg
11 Burpees Over the Bar
11 Deadlifts @ 60/40kg
11 Handstand Push Ups
EXTRAS
A. E3MOM for 12min
Pull Ups x6
B. E3MOM for 12min
10-12 Hollow to Arch
WOD – Friday 22/06/18
CLASS
A.
20 Minutes to work up to a heavy Front Squat
B.
For Time:
50 Front Squats @ 50% of A.
Every time you break – 6 Over Bar Burpees
EXTRAS
A. Every 2 mins for 14mins
Strict Press x 2 @ 80%
B. 5x 1min Hollow Holds
Rest 90 seconds between sets