Tuesday 8th June 2021

A. EMOM 15

  • 1 x Snatch

 

 

B. For time:

21-15-9

  • Power Snatch (35/50)
  • Box Jumps (20”/24”)

Rest 2 mins then straight into

 

15-12-9

  • 200m Run
  • Hang Power Snatch  (35/50)

Score is time at end of 15-12-9 including rest

Monday 7th June 2021

“Get a Grip”

Partner Workout

Teams of 2 must complete 100 rounds of:

  • 1 Deadlift
  • 1 Squat Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Push jerk

Rx is 30/42.5

Weight cannot rest on the floor at any point (hold in hang, on back, front rack etc…)

Must run 400m after partner hands the bar over and before they can receive weight back.

40 min cap

Saturday 5th May 2021

“Loredo”

6 RFT:

  • 24 Squats
  • 24 Push-ups
  • 24 Walking Lunge
  • 400m Run

35 min cap

Don’t let the simplicity fool you

Friday 4th May 2021

A. Gymnastics Skill Practice

  • Spend 10-15 mins working on 1-2 gymnastics skills

 

 B. EMOM for 15 (5 sets)

1= Max Pull Ups

2= Max Cal Row

3= Max Box Jump Overs (20/24)

 

Max reps – score total reps in 15 mins.

No rest between movements.

 

Thursday 3rd May 2021

A. Back Squat

  • 5-5-5-5-5

E2.5M

 

B. 7 min AMRAP

Ascending Ladder

3-6-9-12-15-18 etc….

  • Hang Squat Clean (42.5/60)
  • Toes to Bar 

 

Finisher: 

400m Farmers Carry

Wednesday 2nd June 2021

A. EMOM 12

  • 1 x Split Jerk

 

B. For max reps:

  • 5 mins of Double Unders
  • 5 mins of Clean & Jerks (30/42.5)
  • 3 mins of Double Unders
  • 3 mins of Clean & Jerks
  • 1 min of Double Unders
  • 1 min of Clean & Jerks

Score is total reps achieved in 18 mins.

No rest between movements.

Tuesday 1st June 2021

A. Deadlift

  • 3-3-3-3

E3M

 Superset with 5 Tall Box Jumps.

 

B. EMOM 16 (4 sets)

Min 1- 8 Deadlifts (70/100)

Min 2 – 12 Burpees over the Bar

Min 3 –  Max Cals Bike

Min 4 – Rest

Monday 31st May 2021

A. Overhead Squat

  • 3-3-3-3

E2.5M

 

B. PARTNER WOD

  • 800 Meter Run (Relay style – 400s, 200’s or 100’s)
  • 60 Hang Power Snatch (30/42.5)
  • 40 Overhead Squats (30/42.5)
  • 20 Synchro Burpees
  • 40 OHS
  • 60 Hang Power Snatch
  • 800m Run

Saturday 29th May 2021

“Rankel”

20 Minute AMRAP

  • 6 Deadlift (70/100)
  • 7 Burpee Pull-Ups
  • 10 KBS (24/32)
  • 200m Run

 

Finisher:

Tail Pipe Partner WOD

  • 3 x 250m Row each

While 1 partner rows the other holds 2 x KB (16/24) in Front Rack.

 

Partner cannot start rowing until other partner has KB in front rack & stop if taken down.

5 burpees each if KB placed on floor at any time.

Friday 28th May 2021

A. EMOM 15

  • 1 x Clean & Jerk

Building weight with good movement.

 

B. 5RFT

  • 5 Unbroken Ground to Overhead (42.5/60)
  • 10 Burpees over the bar
  • 200m Run

 15 min cap