Friday

Partner WOD:

AMRAP 20:

Partner A completes: 3 x rounds of Cindy (5 x pullups, 10 x Push Ups, 15 x Squats)

In that time partner B completes: AMRAP Burpee box jumps.

Then swap and score total rounds of Cindy.

Inhouse throwdown competitors have the option of Using WOD times for Open gym.

Thursday

"Diane"

21-15-9

Dead Lift (100/75)

HSPU

Wednesday

10 minutes: Work to a 2RM Weighted Push Up

AMRAP 10

7 x Ring Dips 

12 x Box Jumps (L1 24/20" L2 & L3 26/24")

Sprint (L1 100m, L2 & L3 200m)

Tuesday

3-3-3-3 Strict Press

12 minute Ladder:

2 - 4 - 6 - 8 - 10 etc
Shoulder to overhead (Strict Press Weight)
Toes To Bar
20 x Double Unders after each round

S2O bar taken from the ground.

Tips for Double Unders:

- Keep your elbows pinned to your sides as this prevents your arms creeping out and the rope coming up, causing you to trip up.
- Keep your hands forward as this prevents the rope creeping back, causing you to trip up.
- Jump off the balls of your feet keeping your knees only slightly bent.
- Butt cheeks/ midline tight.
- Stare at something in the distance which is eye height.

Monday

Tabatas:

24 x rounds, 20 seconds work, 10 seconds rest for max reps rotating through:

Alternate KB snatches (L1 16/12, L2 20/16, L3 24/20)

Burpees

Wall Balls