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STRENGTH:

Strict  press ( 30  x 1)WM = 90%

5 @ 75%

5 @ 80%

5 @ 85%

Weighted pullups/ BW (30 x 1)

WOD

1.  30 sec DB hang clean thruster 20/15

2. 30 sec Hollow rock

3  30 sec burpee pull ups

4.  30 sec slam ball sit up

score= total reps

3 Renegades!!

100 pull ups

100 renegades 20/15

100 TTB

100 burpees

18 min time cap

1 km run with Dbells 20/15

STRENGTH:

ront Squat (3, 1 x 3)

90% 1 RM

5 @ 75%

5 @ 80%

5 @ 85%

WOD: 5 Rounds

Complex 5 power snatch 42.5 / 30

5 overhead squats

10 wall balls

200m run (Alt 25 DU)  3:1 singles = 75 singles

SKILL:

Hand stand progressions

Box/Wall climbs/ Holds

WOD:

E2MOM ( 10 Min)

Find Max weight 3 RM Hang Clean

3 mins rest

BUY IN-  50 Double unders

15-12-9-6-3

KB Swing

Box jump overs

CASH OUT- 2 rope climbs

STRENGTH:

Bench press (31 x 3)

90% of 1 RM

5 @ 75%

5 @ 80%

5 @ 85%

PENDLAY ROW ( 20 X0)

warm up to 1/2 BW

3 x 5 at 3/4 BW

 WOD: 7 min AMRAP

3 Chest 2 bar

3 pressup

3 sit ups

6

6

6

9

9

9

score= total reps

SKILL:

Hand Stand Progressions

Box/ Wall climb? cart wheel/ Shift B/W

WOD:

“Delivery for Grace”

1.  Run 400 m with a bar 20/15

2. Run 400 m with plate(1) 20/10

3. Run 400m with plate (2) 20/10

4.  run 400m with two collars

5. assemble 60/40

6. Do GRACE 30 C and J

STRENGTH:

back squat  (31 x 3) 2 90% 1 RM

5 @ 75%

5 @ 80%

5 @ 85%

Front Rack Barbell Lunge, 3 x 10 m

increase weight each set to build up heavy for final set.

 WOD

10 Min AMRAP

3 Squat cleans 70/50

15 TTB

20 Double Unders (3:1)

score = REPS

20 cal row

15 DB KB STOH 24/16

10 Box jumps overs 24/20

5 GTOH 60/40

10 KTE

16 min time cap

Finisher=  1 rope climb

100 metre run x 5

STRENGTH:

15 mins to find your 1 RM  Front Squat

WOD:

TABATA’S

Hollow rocks

KB Swings  24/16

AB Mat sit ups

Slam Balls 20/15

STRENGTH:

15 min to find your 1RM strict press

WOD

18-15-12-9-6-3

* Push Press 42.5 /30

TTB

– finish with 200 m run with slamball 20/15

at end of each round.