Thursday 18th October

Every 5 min for 30 min: (6 Rounds) 500/400m row 5/5/3/3/1/1 rep Hang Power Snatch (climbing 15 sit-ups *5 reps for rounds 1+2 *3 reps for rounds 3+4 *1 Rep max attempts for rounds 5+6 Scale will be 400/300m row and 5 reps all the way through at light way for tech.

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Wednesday 17th October

1. Weightlifting.. Deadlift: (Week 2 of 4) Complete a few warm up sets, and then: 70% x 3 80% x 3 90% x max reps 2. Metcon.. 12min AMRAP: 8 Ring Dips 8 Front Rack Lunges @ 52.5/35kg 8 KB Swings @ 32/24kg RX+ 60/40kg Lunges  

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Tuesday 16th October

Metcon.. With a rolling clock: (0-10 min) 5 Rounds For Time: 6 Power Cleans @ 70/47.5kg 12 pull-ups *RX+ CTB Pull-Ups *If you are not done by 9min. you should probably stop and get ready for part 2. (10-18 min) For Time: 1600m run *With a partner, in 200m intervals (18-32 min) For time: 21-15-9 […]

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Monday 15th October

1. Weightlifting.. Back Squat: (Week 2 of 4) Complete a few warm up sets, and then: 70% x 3 80% x 3 90% x max reps 2. Metcon.. 2 Rounds: 3 min EMOM: 15/12 Cal Row Immediately into; 3 min EMOM: 5 Front Squats @ 85/60kg (From the deck) Immediately into; 3 min EMOM: 15 Toes-To-Bar […]

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Saturday 13th October

Metcon.. Partner WOD! 12:00 min ladder: 3 Hang Power Cleans @ 70/50kg 3 Handstand Push-Ups 6 Hang Power Cleans 6 Handstand Push-Ups …9,9…12,12… and so on… Rest 5min 12:00 ladder: 3 Overhead Squats @ 42.5/30kg 3 Pull-Ups 6 Overhead Squats 6 Pull-Ups …9,9…12,12… and so on… *Teams of 2, only one working at a time. […]

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Friday 12th October

1. Weightlifting.. Power Clean: 10 Rounds NFT: (25 Min block) 10/7 Cal Assault Bike 2 Power Cleans (Climbing weight) *1 Bar between 2-3 people 2. Metcon.. 8 Rounds For Time: 8 Cal Row 8 Box Jumps @ 30”/24″ 8 Burpees 8 DB Snatch (alt.) @ 22.5/15kg *RX+ @ 35/22.5kg

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Thursday 11th October

“Filthy Fifty (seven)” For time: 50 Box jump, 24/20” 50 Jumping pull-ups 50 Kettlebell swings, 24/16kg 50 Walking Lunges 50 Knees to elbows 50 Push press, 20/15kg 50 Back extensions 50 Wall balls, 9/6kg 50 Burpees 50 Double unders

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Wednesday 10th October

1. Weightlifting.. Deadlift: (Week 1 of 4) Complete a few warm up sets, and then: 65% x 5 75% x 5 85% x max reps 2. Metcon.. 15:00 AMRAP: 5 Bench Press @ 70/40kg 1 Rope Climb 15 Wall Balls @ 9/6kg 200m Run *Share the benches and start at different stations to make this […]

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Tuesday 9th October

1. Weightlifting.. Hang Power Snatch: Every 2:30 min x 6 Rounds: 250/200m Row 3 Hang Power Snatch (climbing weight) *Complete the row at about 80-90% effort each time. Everyone should be done with that under 1min. 2. Metcon.. For Time: (20:00 CAP) 30-20-10 KB Swings @ 24/16kg 15 Pull-Ups 30 Double Unders immediately into 10-20-30 […]

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Monday 8th October

1. Weightlifting.. Back Squat: (Week 1 of 4) Complete a few warm up sets, and then: 65% x 5 75% x 5 85% x max reps 2. Metcon.. EMOM x 18min: (6 sets) Min. 1) 5 Front Squats @ 85/60kg Min. 2) 15 Toes To Bar Min. 3) 5 Man Makers @ 22.5/15kg DB’s (Man […]

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