Friday 9th August 2019

A. Power Clean

  • 12 mins to build to heavy 3RM

Touch & go – no reset

 

B. “Annie”

50-40-30-20-10

  • Double Unders
  • Sit-ups

Double single skips

15 min cap

Thursday 8th August 2019

A. OHS

  • 2-2-2-2-2

E2M

 

B. 12 min AMRAP

  • 12 Ground to Overhead (35/50)
  • 9 OHS
  • 6 T2B

Ground to overhead can be power snatch or clean & jerk. 

Wednesday 7th August 2019

Fight Gone Bad

 The Original

5 Rounds of:

  • 1 min Wall Ball (7/9)
  • 1 min SDHP (25/35)
  • 1 min BXJ (20/24)
  • 1 min Push Press (25/35)
  • 1 min Rowing (Cals)

 1 min rest

Score total reps each round.

 

7pm OLY Lifting – Clean & Jerk

Don’t forget to book in…… Limited to 16 as per normal classes.

Tuesday 6th August 2019

A. Push Jerk

  • 4-4-4-4

Superset with 5 strict pull-ups

E3M

 

B. 3RFT

  • 400m Run
  • 15 Chest-to-Bar Pull-Ups
  • 10 Handstand Push-Ups

 

Scale back to normal pull-ups

Rx plus = Strict Rx HSPU

Monday 5th August 2019

A. Front Squat

  • 2-2-2-2-2

E2M

 

B. Every 6 minutes, for 18 minutes (3 sets)

  • 20/25 Calories of Rowing
  • 10 Front Squats (55/80)
  • 10 Burpee Box Jump-Overs (20?/24?)

Time each set.

Saturday 3rd August 2019

Filthy 50

For time:

  • 50 x BXJ (20/24)
  • 50 x Jumping Pull-ups
  • 50 x KBS (12/16)
  • 50 x Walking Lunges
  • 50 x K2E
  • 50 x Push Press (15/20)
  • 50 x Back Extensions
  • 50 x Wall Balls (7/9)
  • 50 x Burpees
  • 50 x Double Unders 

Scale to Dirty 30 or Naughty Forty as required.

 

Friday 2nd August 2019

A. Every 90 seconds for 9 minutes (2 sets):

  • Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
  • Station 2 – 30 seconds Hold in Support on Rings + 10 seconds Hold in Catch (Bottom of dip) on Rings
  • Station 3 – Static Bar Hang x 30-60 seconds (one set pronated, one supinated)

 

B. “Beach Muscles”

Partner WOD

For time:

  • 800 Meter Relay Run (Alternating 200 meters)

Into 20RFT (Alternating full rounds)

  • 4 Ring Dips
  • 8 Pull-ups
  • 12 Push-Ups
  • 16 Air Squats

Immediately followed by…

  • 800 Meter Relay Run (alternating 200 meters)

30 min cap

Thursday 1st August 2019

A. Deadlift

  • E2M for 12 – 8-6-4-2-4-6

*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 4 reps @ 75%
*Set 6 – 6 reps @ 65%

 

B. For time:

  • 100 Double-Unders
  • 75 Single-Kettlebell Deadlifts (24/32)
  • 50 Walking Lunges with Double KB Farmer’s Carry (16/24)
  • 25 Double KB Box Step-Overs (16/24 to 20?/24?)

Wednesday 31st July 2019

A. Push Press

  • 3-3-3

E2M

 

B. Push Jerk

  • 2-2-2

E2M

 

C. Split Jerk

  • 1-1-1

E2M

Build over the course of the 18 minutes, with the goal being to establish today’s heavy split jerk.

 

D. Every 5 minutes, for 15 minutes (3 sets) for times:

  • 500m Row
  • 10 Clean & Jerk (50/70)

Go as hard as you can, rest and repeat.

Note times for each of the three sets.

Tuesday 30th July 2019

A. Every 90 sec for 15 (10 sets)

  • 3 x Power Snatch

5-10 sec between singles

 

B. “Death by 10m”

  • Start at 1 minute doing 1 x 10m shuttle.
  • Add one shuttle each minute until cannot make the round.

 

Ie. Approaching 1.00 = 1 lap

Approaching 2.00 = 2

……..

Approaching 18.00 = 18 laps