Wednesday 30th November

Strength

Press

3-3-3-1-1-1


WOD

'Fat Fran'

15-12-9

Thrusters 60kg/42.5kg
Pullups 20kg/10kg

Monday 28th November

Strength

3-3-3-1-1-1

Paused Front Squats

WOD
15-12-9
Hang Power Cleans 70kg/50kg
Ring Dips
200m run between rounds

Friday 25th November

Strength

Snatch Grip Deadlift

5-5-5-3-3-3

WOD

Tabata row
Tabata Push Press 42.5kg/30kg
Tabata Box Jumps 24"/20"
Tabata KB Snatches 16kg/10kg

Wednesday 23rd November

Strength

Novice

Squat 3x5
Power Clean 3x5

Intermediate

Press

5-5-5-3-3-3


WOD

'Annie'

50-40-30-20-10
Double Unders
Sit-ups

Tuesday 22nd November

Skill

kipping pull up/muscle up


WOD

'White'

5 rounds for time:
15' rope climbs, 3 ascents
10 TTB
21 Overhead Walking lunges 20kg/15kg
400m run

Monday 21st November

Strength

Novice

Squat 3x5
Deadlift 1x5

Intermediate

Paused Front Squats

5-5-5-3-3-3


WOD

'Grace'

30 Clean & Jerk 60kg/42.5kg

Friday 18th November

Strength

Novice

Squat 3 x 5
Power Clean 3 x 5

Intermediate

Power clean
3-3-3-1-1-1

WOD

AMRAP 10min

3 box jumps @ 36"/28"
6 C2B pullups
9 kb swings 28kg/20kg

Wednesday 16th November

Strength

Novice

Squat 3x5
Deadlift 1x5

Intermediate

Bench Press
3-3-3-1-1-1

WOD

'Kalsu'

100 thrusters 60kg/42.5kg
5 burpees every min

(20 min time limit)

Tuesday 15th November

WOD

3 rounds for time:

400m medicine ball carry
6 muscle ups
12 toes to bar
24 box jumps 24"/20"

Monday 14th November

Strength

Novice

Squat 3 x 5
Press 3 x 5

Intermediate

Zercher Squat

3-3-3-1-1-1


WOD

3 rounds for time:

15 Deadlift 70kg/50kg
20m Zercher Carry
30 Hand Release Press-ups

Friday 11th November

Strength

Novice

Squat 3x5
Deadlift 3x5

Intermediate

Power Clean 5-5-5-3-3-3


WOD

AMRAP in 18 mins of:
11 Hang Power Snatch, 35kg
11 Burpees
11 Thrusters, 35kg
11 Pull Ups

On the 11th minute, pause for the full minute before cracking on.

Monday 7th November

Strength

Novice

Squat 3 x 5
Power Clean 3 x 5

Intermediate

Zercher Squat (taken from the rack)
5-5-5-3-3-3

WOD

'KUDA'

In 20min complete

25 Kettlebell Swings 28kg/20kg
25 Uneven farmers walks 32kg/24kg
25 Deadlifts 100kg/70kg

then with the remainder fo the time:

AMRAP
300m row
30ft walking lunges
10 burpees

Friday 4th November

Strength

Novice
Squat 3 x 5
Press 3 x 5

Intermediate
Sumo-deadlift
3-3-3-1-1-1

WOD

3 rounds for time:

10/10 OH squat 24/16kg
10 pullups
400m run

Wednesday 2nd November

Strength

Novice - Squat 3x5
Deadlift 1x5

Intermediate - Press 3-3-3-1-1-1

WOD

3 rounds for max reps:

1 min HSPU
1 min KB swing 28kg/20kg
1 min GHD situp
1 min row (cals)
1 min rest

Monday 1st November

Skill

Snatch Technique


WOD

3 rounds for time:

15 Hang Power Snatches @ 42.5/30kg
30 Pullups
400m Run