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SKILL:

HSPU: Progressions

WOD:

10 x Power snatch  50/35

20 x K.T.E

30 x Box Jumps 24/20

40 x KB Snatch 24/16

30 x box  jump s

20 x K.T.E

10 x power snatch

FOR TIME

STRENGHT:

Bench:

3 x5:  70% , 80%,  85%

Pendlay  5 x 5:  increase each set  AHAP

WOD: 

21 – 15- 9

Pushpress  50/35

Pullups

HR Pressups

 

SKILL:

Kipping Pullups  KTE/TTB

WOD:  ” MICHAEL”

3 Rounds

800m Run

50 back extn

50 sit ups

for time

STRENGHT

Wendler:

Back Squat 3 x5

5 @ 75%

5 @ 80%

5 @ 85%   max

WOD:

5 hang cleans

10 front rack lunges

15 TTB

TEAMS of THREE

0 – 5 mins

AMRAP

Row for metres

Team Ladder

1 burpee

1 power clean 60/40

1 pull up

2,3,4,5,6,7,8,

Karen for Time

150 wall balls

STRENGTH

weighted pullups: 5 x5 increase

WOD:

1 min sledge hammer strikes

30 sec rest

1 min calorie row

30 sec rest

1 min slam ball burpees 20/15

30 sec rest

Score reps and calories

SKILL

HSPU:negatives, kipping etc

WOD

20min AMRAP “TARZAN”

5 x clusters

10 x Box Jumps

15 x KB Swings 24/16

20 x Double Unders 3:1

1 x rope climb

STRENGTH

Benchpress 5 x 5  75%

Pendlay Row 5 x 5 (1/2 – 2/3 BW)

WOD

‘TABATA’

*(1min Rest)

Pullups

*Hollow Rocks

*Deficit Pressups (plates)

 

SKILL

HSPU progressions

WOD

‘NANCY’

5 rounds

400m run

15 x OHS

for time

STRENGTH

Back Squat 5 x 5

10min to find 5 RM Push Press

WOD

‘13.4’

7min AMRAP

3 C&J

3 TTB

6 C&J

6 TTB

9 C&J

9 TTB

12 C&J

12 TTB…