Monday 19th June 2017

Warm-UP 400 m run 10 good mornings 10 PVC pass thru 10 babymakers 10 scapular pull-ups   Strength:  Front squats Work up to a heavy triple for today   MetCon:   14 mins AMRAP   5 hang squat cleans   115/75 10 pull-ups 15 slam balls  30/20       ENDURANCE WOD   2 Rounds: (2nd round cut reps in HALF)   30 wallballs 20/14 50 DUs (100 singles) 400 m run 20 calorie row 800 m run 20 calorie assault bike 400 m run 50 DUs (100 singles) 30 russian twists  20/14...

Saturday 17th, June 2017

Saturday Partner WOD In pairs, complete a 20 min AMRAP: 150 double unders (300 singles) Run 400m 150 wallballs Run 400m 150 KBS   55/35 Run 400m *Divide up the reps however you choose, but run...

Friday 16th, June 2017

Chipper   Buy-IN: 800 m run   then: 21 power cleans  135/95 15 T2B 9 front rack lunges  135/95 1 ROPE CLIMB 21 deadlift 135/95 15 burpee over bar 9 push press  135/95 1 ROPE CLIMB 21 pull-ups 15 front  squats  135/95 9 power snatch  135/95 1 ROPE CLIMB     ENDURANCE WOD   4 RFT 250 m run 21 wallballs 15 box jumps  9 burpees 6 jumping...

Thursday 15th June 2017

Warm-up:  2 Rounds NFT of: 15 cal row 10 scapular pull ups 10 hollow rocks 10 baby makers 10 spiderman lunges   Strength:  Front rack walking lunges 5×10, ascending in weight * athletes in teams of 2-3, switching after each working set.   12 min AMRAP: 15 box jumps  24/20 9 burpees 6 overhead squats...

Wednesday 14th June 2017

Warm- Up:  200m jog, then: 3 Rounds: 10 Jumping Jacks 8 Burpees 10 PVC good mornings   Strength:   Deadlift 3×2, ascending in weight   MetCon:  .18 min EMOM:   Min1: 5 deadlifts @ 70% of 1RM Min 2: 12/10 cals row Min 3: 21 KBS  55/35     ENDURANCE WOD 2 Rounds 800m run 20 wallballs 20 russian twist with wallball 20 calories on assault bike...

Tuesday 13th, June 2017

  Warm-Up:  250 m run 2 rounds: 4 walk the floors 8 kipping swings 10 squats 10 sit=ups   Strength:  Bench press Work up to a heavy triple, then a heavy double, then a heavy single for today *20 min time cap   MetCon:  For time, 15,12,9,6,3 of each: power cleans  135/105 wall balls  20/14...