WOD – Thursday 10/05/18
A. 20 Minutes to work up to a 3RM Hang Clean
B.
For Time:
21-15-9
Hang Clean @ 60/40kg
Hand Stand Push Ups
WOD – Wednesday 09/05/18
A. Strength
Strength E3MOM :
5×4 Back Squat @ 80%
B.
For Time:
50 Wallballs @ 9/7
40 Toes to Bar
30 Over Bar Burpees
20 Deadlifts @ 120/90kg
10 Right Arm Dumbbell Push Press @ 22.5/15
10 Left Arm Dumbbell Push Press @ 22.5/15
WOD – Tuesday 08/05/18
A. E3MOM:
5×5 Push Press @ 80%
B. Skill
Bar Muscle Ups
C. Conditioning
For Time:
15-12-9
Ground to Overhead @ 70/50kg
Bar Muscle Up
WOD – Friday 04/05/18
CLASS
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
50 Double-Unders
*note down each time.
EXTRAS
Chest & Triceps Superset
Dumbbell Bench Press
4 sets 10-15 reps
Dumbbell Supine Tricep Ext
4 sets 10-15 reps
* Reps are high in this session so weight will need to be a little lighter.
Mobility
A. Spend 5 minutes on soft tissue release for […]
WOD – Thursday 03/05/18
CLASS
A.
Every 3 minutes, for 18mins (6sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-6– 1 rep @ 90%
B. 8min AMRAP
12 Deadlift 102/70
9 BOBs
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups
Scaling: 6 pull ups/3c2b
Bands/ring rows.
EXTRAS
For Quality of Movement
“Ben Smithian Clean & Jerk”
30 […]
WOD – Wednesday 02/05/18
A.
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.
B.
For time:
30/20 Cal Assault Bike
400 Meter Run
10 Front Squats 80/60
20 Box Jumps […]
WOD – Tuesday 01/05/18
CLASS
A. Every 3mins for 15min
Squat Snatch
Hang Squat Snatch
OHS
B. 21-15-9
OHS 43/30
Strict Ring Dips
Scaling: kipping/band
EXTRAS
Row 1000m
Rest 2:00
Row 800m
Rest 1:30
Row 600m
Rest 1:00
Row 400m
Rest 0:30
Row 200m
* Set a time for the 1km row and try to lower your 500m split by 3-4 seconds every time.
Mobility
Spend 5 minutes either side working on stretching your hamstrings with a band.
* This should […]
WOD – Monday 30/04/18
CLASS
A. Every 3 mins for 15mins
Push Press x 3 reps
*Build to today’s 3-RM
B. For time:
Row 1000m
50 Alternating Single-Arm Dumbbell Snatches 22.5/15
30 Toes to Bar
EXTRAS
Accessory Movement- Bulgarian Split Squat
4 sets 10-12reps each leg
Rest 2 minutes between sets.
* Keep torso upright.
* Try to get back knee close to the floor at the bottom.
Mobility
Accumulate 100 reps of seated […]
WOD – Friday 27/04/18
A.
For Time:
10 -1
Hang Cluster @ 50/35kg
C2B
10min Time Cap
(Rest 10 minutes)
B.
For Time:
10 -1
Hang Power Snatches @ 50/35kg
Pull Ups
10min Time Cap
WOD – Thursday 26/04/18
A.
4×6 Deadlifts @ 75-80%
2mins rest between sets
B.
24 Minute EMOM
1 – 16/14 Cal Row
2 – 8-10 Burpee Box Overs 24/20
3 – 100m Run
4 – Rest