Monday 4th January

0:00
warmup

5:00

Plyometrics
5x5 High Box Jumps
5x5 Broad Jumps

15:00

Back Squat 3x10
Max strict pullups after each set

35:

EMOMx10
20 DU
8 snatches 50kg

55:00

Diane
21-15-9
Deadlift 100kg
HSPU

Tuesday 20th October

Ohs 7x3
40 50 60 70 80 90 95 100 105pr

Alternating between
5x5 back squats 100kg
7x7 dumbell strict press 20kg (last set 25kg)

Wod 1
4 rope climbs (to shackles)
7 ohs @80kg

Time- 3:14

Wod 2
21 pistols
15 hang clean and jerk @60kg
9 muscle ups

Time- 5:58

Rowing intervals

10x250m
50 secs rest inbetween

Average interval was 51-52sec

Monday 19th October

Snatch heavy

40 50 60 70 80 85 90 95 100 105f

Wod 1

Cindy
Isabel
Cindy
Grace
Cindy

Time- 20:55

Wod 2 (not for time)

40 prowler pushes @40kg
40 deadlift @100kg
40 burpee box jumps
20 ghd situps

Wod 3

25 front squats @90kg
From the ground

Pretty much did 5x5 with 1min rest between

Friday 16th October

500m row for time

1:32.1


Max OHS from the ground

60 80 90 100 110


Partner Wod

400m run
karen- 150 wall balls
400m run
chelsea- 10 rounds- 5 pullups 10 pushups 15 air squats

time- 17:25

Thursday 15th October

EMOMx8
power hang snatch + power snatch + OHS @80kg

WOD

Metcon (Time)

25-20-15-10-5

wall balls
top of pull-up hold (seconds)
burpees
L sit hold (seconds)

 

13:56

 

500m row warmdown

Wednesday 14th October

BIG CLEAN COMPLEX

5 rounds ( 12 reps per round)

high hang clean - low hang clean - clean - push press

high hang clean - low hang clean - clean - push jerk

high hang clean - low hang clean - clean - split jerk

60 65 70 75 80

5x5 Back Squats and Bench Press Alternating
Back Squats- 100kg
Bench Press- 80kg

7min amrap
1 strict ring Mu
1 burpee
1 strict hspu

9 rounds

straight into max double unders for 3mins

192 

Tuesday 13th October

Work up to a heavy Split Jerk
60x2 70x2 80x2 90x2 100 105 110 115 120 120

EMOMx16
odd- 3 front squats @100kg
even- 3 push jerks @70kg  (first 2 rounds @90kg)
Completed

Gymnastics not for time
3 rounds

50 DU
21 wall balls
15 t2b
9 Burpees

Hard Fran
21-15-9
60kg thrusters
chest to bar pullups

Time- 10:13