Monday 26
WOD 1
Straight Leg Deadlift
5×5 @ 75% of 1RM Back Squat
WOD 2
3 Rounds For Time
10 AKBS 32/24kg
5 SADB Strict Press 20/12kg
10 Wall Balls 9/7kg
10 Box Jumps 24/20″
12 min Time Cap
Tuesday 27
WOD 1
E3MO3M 15
5 Pull Ups
5 Chin Ups
Max Ring Rows
WOD 2
AMRAP 5
8 Ring Dips
15/12 Cal Row/Ski/Bike
3 mins Rest
AMRAP 5
6 Ring Dips
12/9 Cal Row/Ski/Bike
3min Rest
AMRAP 5
4 Ring Dips
9/6 Cal Row/Ski/Bike
Wednesday 28
WOD 1
OH Squat Complex
1 rep = 1 Snatch Grip Behind Neck Push Press + 3 OH Squats
4 – 4 – 4 – 4 – 4
WOD 2
AMRAP 15
10 Touch and Go Power Snatch @ 42.5/30kg
6 Bar Facing Burpees
30 Double Unders
Thursday 29
WOD 1
Handstand Practice
15mins
WOD 2
21 – 18 – 15 – 12 – 9 – 6 – 3
Cals Row/Ski/Bike
Squat Cleans 42.5/30kg
18 min Time Cap
Friday 30
Hero WOD
‘The Seven’
7 Rounds For Time
7 Handstand Push Ups
7 Thrusters 60/42.5kg
7 Knees To Elbow
7 Deadlifts 112.5/77.5kg
7 Burpees
7 Kettlebell Swings 32/24kg
7 Pull Ups
40 min Time Cap
Saturday 01
Coaches WOD
Sunday 02
REST DAY