Thursday 17th April:

Warmup:
3rounds
10 jump squats
5 burpee broad jump
20 dislocates
10 hollow rocks

Strength:
1a. 4×6 pendlay row
1b. 4×6 ring dip (most amount of weight or least amount of assistance)

WOD:
12m amrap
14 KB swing@24/16
7 OH squat@50/30
14 wallball 20/14lb

*immediately post WOD, 30calorie row for time.

Wednesday 16th April:

Warmup:
15* slow goodmornings with light band
20 squats
5 burpee
20 kip swing
15* slow goodmornings

Strength:
Push press
2-2-2-2
1-1-1

WOD: 12min timecap
20 diamond push-up buy-in*
12-9-6-3
Deadlift@85/55
Pull-up
20 diamond push-up buy-out*

*as soon as clock reaches the time cap of 12minutes, perform 30 dynamic lunges for time.

*there will be 2 separate scores for this workout, your time or how far you achieved (round+reps) in the initial WOD, and the second score of a time to complete dynamic lunges.

Tuesday April 15th:

Warmup:
3rounds:
5 push-up
10s plank hold
25m run
10s HS hold

*15 kip swings to finish

Strength:
Clean+Frontsquat:
3×1+2

WOD: For time
18 frontsquat@60/40
4 OTB, bar facing burpee
15 frontsquat
4 OTB, bar facing burpee
10 KB swing@24/16
12 frontsquat
4 OTB, bar facing burpee
9 frontsquat
4 OTB, bar facing burpee
10 KB swing@24/16
6 frontsquat
4 OTB, bar facing burpee
3 frontsquat
4 OTB, bar facing burpee

 

Monday 14th April:

Warmup:
20 dip and jumps (lower slowly into a 1/4 squat, then jump straight up towards the ceiling as high as you can, re set your feet and repeat!)
400m run
20 HR push-up
40 dislocates (with stick)

Strength:
Snatch pull:
2-2-2-2

Strict pull-up:
3-3-3-3
WOD 1:EMOM 8m

Odd: 5 Power Snatch 50/30
Even: 20 DU’s + 6 TTB

Rest 2 minutes

WOD 2: 8m amrap
8 HSPU
100m run
8 back squat@50/30
100m waiters walk@25/15

 

 

Friday 11th April:

Warmup:
3rounds:
100m run
20 DU
8 kip-swing
Strength:
Power Snatch+Hang Power snatch:
3x 1+2
Full clean + Front squat:
3x 1+2
WOD: For time:
21-15-9
Squat clean@60/40
KB snatch@24/16
*immediately upon finishing perform 100 DU’s for time.
*there will be two separate scores for today’s WOD, your time for the 21-15-9 and a separate time for your DU’s

Thursday 10th April:

Warmup:
2rounds:
10 legswing (ea.leg)
6 HR push-up
12 cal row
4 drop squat

Strength:
Power clean + clean
4×2+1

Skill/Technique:
10minutes on GTOH technique and scaling possibilities.

WOD:
12m amrap:
*ascending rep scheme*
1 deadlift@50/30
1 GTOH@50/30
1 TTB
2 deadlift@50/30
2 GTOH@50/30
2 TTB
3…etc

Wednesday 9th April:

Warmup:2rounds-
Warmup:3rounds

25m walking lunge (unweighted)
20 dislocates (with stick)
25m burpee broad jump
10 squats

Strength:
Back squat
2-2-2-2
5-5-5

Banded goodmorning
10-10-10-10

WOD:
10!
Backsquat (from the rack)@80/50
100m run
Pull-up
20* DU to be performed every round