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STRENGTH: FRONT SQUAT

(32 x 3) @ 90% 1 RM

5 @ 60%

5 @65%

5 @ 70%

WOD: 7 ROUNDS

5 DB Squat Cleans 20/15

10 metre bear crawl

15 Hollow rocks

   FOR TIME

SKILL:

Double Unders/ triple unders

WOD: 4 ROUNDS

4 Minute AMRAP

5 DL BW

10 PLYO Press ups across plate 20/10

100 metre run with slam ball 20/15

  1 minute rest

SCORE= total reps: 100m run + 1 rep..

also those who have DU’s try Triple unders

STRENGTH: BENCH PRESS

(32 x 3) @90% of 1RM

5@ 60%

5@ 65 %

PENDLAY  Row 3 x 5 @ 3/4 BW

WOD:

15-12-9-6-3

Thrusters 42.5/30 and

Chest to Bar pull ups

SKILL:

Pistol progressions from box/med ball/bands/partner

WOD:

1000 metre row

40 Wall Balls 9/6

40 Double unders

30 box jumps 24/30

30 plate burpees 20/10

20 power clean 70/50

20 TTB

10 KB snatch(Right) 32/24

10 KB snatch (Left) 32/24

FOR TIME 

STRENGTH:

BACK SQUAT (32 X3) @ 90% of 1 RM

5 @65%

5 @ 70%

WOD 3 Rounds

“HELEN” for time

400metre run

21 KB Swings 24/16

12 PullUps

STRENGTH:  Strict Press( 3,0 x0)

@ 90% of 1 RM

5 @ 75%

3  85%

Max reps @ 95%

STRENGTH: EMOM 10 Minutes

ODD Minute: 10 x strict ring dip

EVEN Minute: 5 x weighted pill ups AHAP

WOD: 5 Rounds for Time

3 x power clean 80/60

10 Wall Balls 9/6

20 sit ups

SKILL.

Rope climbs, Foot bite/legless

WOD: 3 Rounds

“Football gone BAD”

1 min DB Thrusters 20/15

1 min Box Jumps  24/20

1 min pressups

1 min Double unders

1 min calorie row

STRENGTH: Front Squats  (30 x3)

@ 90% of 1 RM

5 @ 75%

3@ 85%

Max Reps @ 95%… strength

.. 5×3 push jerk increase weight each set building up to AHAP last set

WOD

10 x C and J 60/40

10 x bar facing Burpees

10 x C and J 65/45

10 bar facing burpees

10 C and J 70/50

10 bar facing burpees

FOR Time…..

SKILL:  Hand Stands

WOD:  4 Rounds

  400 metre run

then…. AMRAP

10 Double KB Push Press (24/16)

10 Knees to elbows

Score = Total Reps

STRENGTH:

Bench press (30 x2) 905 of 1 RM

5 @ 75%

3 @ 85%

Max @ 95%

increase weight each set to AHAP

WOD:  10 MIN AMRAP

5 x  C 2 B

10 Renegades

15 Hollow rocks