STRENGHT:

Strict Press

5 @ 75%

3 @ 85%

1  @ 95%

WOD:   7 Rounds

1 x bar complex

– 3 power clean

– 2 front squat

– 1 thruster  60/40

10 x Plyo Pressups on plate 20 / 10

15 x air squats

SKILL:

Kipping:  KTE/TTB/ Pullups

WOD:

TABATA:  ( 1 min rest)

Row

KB Swing 24 /16

10m Shuttle

AB Situps

Score reps,  10m = 1 rep

STRENGHT

Deadlift: 5/3/Max

75% 85% 95%

WOD:
10 min AMRAP

5 HSPU  (wall climbs /HR PressUps)

7 Deadlifts  70/50

10 Box Jumps 32/24

SKILL:

Double Unders   3 x 30

HSPU  3 x 5

WOD:

3 min AMRAP  (  5 rounds)

3 x power snatch 50/35

6 x plate burpees  20/10

9 x slam ball situps  9/6

1 min  rest

score lowest round

STRENGHT:

Benchpress  5/3/1

75%  85%  95%

WOD:

15-12-9-6-3

Double  KB Clean  and Press  20/12

C-T-B Pullups

TABATA: Hollow rocks, Supermans

“PAIRS CHIPPER”

100 slamball sit ups  9/6

2 rope climbs

80 slam ball 15/9

2 rope climbs

60 KB Snatch  24/16

2 Rope climbs

40 Ring press ups

2 rope climbs

20 C&J  60/40

2 rope climbs

For Time !!

STRENGHT:

BackSquat

5  @  75%

3 @ 85%

1  @ 95%

3  x 10 OH Barbell Lunge work up to heaviest last set

WOD:

10 MIN AMRAP

7  x American swings  32/24

7  x Goblet squats  32/24

7 x Box jump overs 20/24

SKILL:

HSPU; progressions

WOD:     300 Double unders, 150 situps, 1000 metre

100 Double unders  (3:1)

50 situps

200m run

80 double unders

40 situps

200 run

60 double unders

30 situps

200 run

40 Double unders

20 situps

200 run

20 double unders

10 situps

200 run

STRENGHT:

Strict Press  3×3

80%  85%  90%

Pendlay 3 x 5 @ heavy weight from last time\

WOD”

“GI JANE”  100 burpee Pullups

SKILL:

Kipping, Pullups, Butterfly

WOD:    14.4 Open 

14 Min  AMRAP

(60)  60 Cal Row

(110)  50 TTB

(150)  40 WallBalls

(180)  30 Cleans

(200)  20 Muscle Ups/ CTB