SKILL
Hang Cleans
WOD
Chipper.
10 KB Swings (24/16)
20 TTB
30 Push Press (15/20)
40 Double unders
50 pressups
40 Double unders
30 push press
20 TTB
10 KB Swing
SKILL
Hang Cleans
WOD
Chipper.
10 KB Swings (24/16)
20 TTB
30 Push Press (15/20)
40 Double unders
50 pressups
40 Double unders
30 push press
20 TTB
10 KB Swing
SKILL
Rope climb
WOD
5 Rounds
400m run
10 burpees
1 min rest
“Fred’s Special” (work in pairs)
100 wall balls
100 kettlebell snatch ( 5 left then 5 right)
100 burpee pullups
200 metre bear crawls (1 each 10 metres)
2000 metre row. (200 metres)
TGU 3-3
Tyre work, 3 rounds
in pairs 1 minute tyre flip
30 second tyre jumps
400m run with slam ball
WOD
Tabata
Press ups
Squats
Sit ups
Hollow rocks
WOD
4 rounds
15 Slam Balls
15 KB Swings
15 T-T-B
15 HR Pressups
200m run
WOD
“CINDY” ( 20 Min AMRAP)
5 pull ups
10 PressUps
15 Squats
Skill
TGU progressions
WOD
8 min AMRAP
9 KB Swing
6 K-T-E
3 Burpee Tuckjumps
100 wall balls (10)
100 KettleBell Snatch (5 left and 5 right)
100 burpee pullups (5)
200 metre bear crawl( 1 each 10 metres)
2000 metre row (200metres)
TGU 3 – 3
Tyre work 3 rounds
In pairs 1 minute tyre flip
30 second tyre jumps
400m run with slam ball
TABATA (Maximum reps)
Press-ups
Squats
Sit ups
Hollow rocks
4 Rounds
15 Slam ball
15 KB swing
15 T-T-B
15 HR Press-ups
200m run
“Cindy” (20 AMRAP)
5 Pull ups
10 Press ups
15 Squats
TGU Progressions
8min AMRAP
9 KB Swing
6 K-T-E
3 Burpee tuck jumps