FRIDAY 310519

Strength/Skills Bench Press- 10,10,8,7,6@21X1 tempo (build on previous weights), Superset with Supinated Barbell Bent Row- 8,8,8,8,8 Conditioning Every 3 Minutes- (6 Rounds in total) Odd Rounds (1,3,5)- 1 Min Row max Cals- Even Rounds (2,4,6) 1 Minute- 8 Hang Power Cleans (at a mediumm load), Max Air Squats in Remaining Time

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THURSDAY 300519

Strength/Skills Pull Up Work Shop- EMOM 8 Mins- Odd-5 weighted strict pull up (or  other pulling variation), Even- 5-10 Ring Press Ups (elevate feet to make harder, Ring FLR or regular FLR to scale) Conditioning Benchmark Workout:’Helen’- 3 Rounds- 400m Run, 21 KB Swing (24/20), 12 Pull Ups

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TUESDAY 280519

Strength/Skills A1)FR Barbell Lunge 8,8,8,8,8 Each Leg – A2) High Box Jump- 10,10,10,10,10 (Pick a challenging height for you) A3) 30-40 secs Hollow Body Flutter Kicks Conditioning EMOM 15- Min 1- 10-15 Cal Assault Bike, Min 2- 10-12 Box Jumps, Min 3-  8-12 TTB

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MONDAY 270519

Aerobic Conditioning Day Park Workout Fun- Team Sprint Shuttles Then: In pairs complete- 1km Park Loop, 100 KB Swings (24/20), 1Km Park Loop, 75 Burpees, 1km Park Loop, 50 Synchro Sit Ups    

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FRIDAY 240519

Strength/Skills Gymnastic Workshop- Pulling Focus- your opportunity to work on all pulling variations- Pull Ups (Stict, Kipping, Weighted etc) RMU’s,BMU’s etc. 15 minute skill work Conditioning AMRAP 12 Minutes- 12 KB Goblet Squats (24/16), 12 KB Swings, 12 KB Swing Snatch

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THURSDAY 230519

Strength/Skills Deadlift- 10,8,6,5,4,4- Build to a heavy 4 for the day. In between each set complete 8 reps each arm of a Half Kneeling Landmine Press Each Arm@21X1 tempo (build weight each set) Conditioning Diane’- 21-15-9, Deadlift (100/70), HSPU’s (scale Deadlift weight as appropriate, scale HSPU’s with Hand Release Press Ups, or perfect Press Ups)

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TUESDAY 210519

Strength/Skills Front Squat- 10, 8, 6, 5, 4,4@32X1 tempo- In between each set complete: 8-12 Reps of a Barbell Prone Row @31X1 tempo (build weight each set) Conditioning For time- 4 Rounds- 20 BB FR Lunge (30/20), 400m Run, 15 Bar Hop Burpees

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