Saturday

"Open Gym"

Come in and work on skills, 1RM's or whatever takes your fancy.
We'll Finish with a short WOD.

Friday

Partner WOD

AMRAP 20 Minutes

Partner 1: 400m Run
Partner 2: Begins AMRAP of...

3 x O/H Squats (40/30)
6 x Pull Ups
9 x Push Ups

When Partner 1 gets back, Partner 2 sets off on the 400m run and partner 1 picks up in the AMRAP where partner 2 left off.

Score is rounds and reps.

Thursday

4 minutes total weight: Shoulder to Overhead
2 minutes rest
4 minutes total weight: Ground to Shoulder
2 minutes rest
4 minutes total distance: Run

Wednesday

5RFT

5 x Thruster 50/35kg
10 x Toes to bar
200m KB Farmer carry

Tuesday

2 x 8 minute AMRAP’s

WOD 1
As many rounds as possible in 8 minutes of:
5 Front squat @ 60kg/40kg
10 C2B pull-ups
20 Double unders

Rest 3 minutes

WOD 2
As many rounds as possible in 8 minutes of:
5 Handstand push-ups
10 Deadlift @ 70kg/50kg
20 Lateral jumps over bar

Monday

21/15/9

Snatch Squat
OH Walking Lunge
Knees to Elbows

Saturday

Mini Holleyman

20 RFT

5 x Wall Balls
3 x HSPU
1 x Clean (75% 1RM)

Friday

Partners

4 rounds for total reps of:

1min - Knees to Elbows
1min - Clap Pushups
1min - KB Swings
1min - Tyre Jumps
1 min - Burpees

Partner A completes full 5min round before partner B substitutes in.
Each partner completes 2 rounds.

Thursday

3x Max Toes to Bar

3RFT

150 Double Unders

25 Overhead squat 40/30

25 Pullups

Wednesday

3-3-3-3-3 Squat Clean

3x 800m rest 2 mins between rounds

Tuesday

10-9-8-7-6-5-4-3-2-1

Push Press 50/35

Pullups

SDHP 50/35

Monday

15 Min AMRAP

5 x Clean & Jerk 60/45

15 x Tyre Jumps

200m

Saturday

16/12/8/4

Power Snatch 50/35
Chest 2 Bar Pullups
Front Squats
200m

Friday

Partner WOD

10,9,8,7,6,5,4,3,2,1 Clean & Jerk (male - 50/female - 35/mixed - 40)
1,2,3,4,5,6,7,8,9,10 Bar Facing Burpees

Partner A does 10 x Clean & Jerk then Partner B does 1 x Bar facing burpee over same bar.
Partner A Does 9 x Clean & Jerk then Partner B does 2 x Bar facing burpees over same bar etc.

Once Set is complete, Partners swap positions and repeat.

Thursday

'Fran'

21/15/9

Thrusters (40/30)
Pull ups

Wednesday

Snatch Practice

Then:

15,12,9,6,3 Hang Squat Snatch (30/20)
9,9,9,9,9 Toes to Bar or Toes to Rings
3,6,9,12,15 Push Press (50/40)

Tuesday

"Sam"

10 RFT

3 x HSPU
6 x Pullups
9 x Weighted Abmat Situps (5/10)

Monday

10,9,8,7,6,5,4,3,2,1

Front Squats (50/40)
KB Swings

Starting with & on the minute every minute: 3 Toes to Bar

Record total T2B

Saturday

Max reps in 4 Rounds:

1 x min Squats
1 x min Push Press (40/30)
1 x min Pull ups
1 x min rest

Friday

Partner WOD:

AMRAP 25 Minutes

15 x KB Swings 24/16 (each partner)
15 x Partner Burpees
15 x HR Push ups (each partner)
15 x Partner Burpees
15 x Wallballs 9/5 (each partner)
15 x Partner Burpees
15 x Toes to bar (each partner)
15 x Partner Burpees

Partner A completes 15 x reps, then partner B completes 15 reps, then 15 x Partner Burpees (athletes face each other and tap hands at the bottom of the pushup and on the jump) before moving onto the next exercise.

Thursday

 Skills - Power Snatch

10 Minutes - Work to 1RM - Power Snatch

2 RFT

15 x Power Snatch (30/40)
20 x O/H Squat (30/40)
25 x Pull ups

Wednesday

3/3/3/3 Clean

AMRAP 15 minutes

5 x Power Clean (60/40)
10 x Pull Ups
15 x Box Jumps

Tuesday

21/15/9:

Thrusters 45/35
Bar Facing Burpees

Monday

Tabatas

KB Swings
HR Push ups
Squats