Tuesday 15th September 2020

A. Split Jerk

  • 2-2-2-1-1-1

E2M

 Building weight through the sets.

 

B. 4 Rounds of:  

2 minutes on / 2 minutes off

  • 15/20 Cals Row or 12/15 Cal Bike
  • Max Shoulder to overhead (50/70)

 Score shoulder to overhead each round.

Monday 14th September 2020

A. Overhead Squat

  • 3-3-3-3-3

E2M

 

B. For Time

  • 400m Run
  • 25 OHS (30/42.5)
  • 25 T2B
  • 100 Double Unders (200 singles)
  • 25 T2B
  • 25 OHS
  • 400m Run

18 min cap

Saturday 12th September 2020

For time:

5 Rounds of:

  • 400m run
  • 15 Ground to Overhead (30/42.5)

 

Rest 3 mins between rounds

 Score is total time at end of 5th round, including rest

Friday 11th September 2020

A. Deadlift

  • 3-3-3-3-3

E2.5M

Building over the sets

 

B. 10 min AMRAP

Ascending ladder 3,6,9,12 etc….

  • Power Clean (42.5/60)
  • Burpees over the bar

Score total reps

 

Finisher:

2 Rounds

  • 40 Russian Twists
  • 30 Hollow Rocks
  • 20 Superman
  • 10 Vsits

Thursday 10th September 2020

PARTNER WOD

A. In teams of two, complete for time: 2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like

When the running clock reaches 10:00…

B. In teams of two, 800 Meter Run (Relay style 2 x 400m or 4 x 200m) & 120 Kettlebell Swings*

Athletes may only perform kettlebell swings while their partner holds plank (elbows or straight arm).

When the running clock reaches 20:00…

C. In teams of two, 800 Meter Run (Relay style) & 120 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.

Score each Workout separately for time.

 

Finisher:

5-4-3-2-1

  • Strict Pull ups
  • Strict Ring Dips
  • Strict T2B

 

Wednesday 9th September 2020

A. Back Squat

  • 5-5-5-5

E2.5M

 

B. 4 x 3 min AMRAP

  • 200m Run
  • 21 Wall Balls (7/9)
  • Max Pull-ups

 Rest 1 minute

Score is total pull-ups.

Score each round.

Tuesday 8th September 2020

A. Power Snatch

  • 12-15 mins to build to today’s heavy single

 

B. For time:

  • 30/40 Calories of Rowing or Bike
  • 30 Power Snatches (35/50)
  • 20 Box Jumps (24”/30”)

Monday 7th September 2020

A. Push Jerk

  • 3-3-3-3

E2M

 

B. “Skippy”

EMOM 15

  • 3 x Ground to Overhead (50/70)
  • Max DU’s in remaining time

  Score is total DU’s or total singles achieved.

Saturday 5th September 2020

“ABBEY”

5RFT:

  • 6 Bar Muscle ups
  • 9 Clean & Jerks (60/85)
  • 11 Burpee Box Jumps (20”/24”)
  • 26 Wall Balls (7/9)
  • 200m Run

Complete movements in any order that you wish. But must complete all reps of one movement before moving on and must complete all movements in one round before moving onto next round.

Scale 6 Bar Muscle Ups to 12 Pull-ups

Friday 4th September 2020

A. Strict Press

  • 3-3-3

B. Push Press

  • 3-3-3

E2M

 

C. Two sets for max reps of:

90 seconds of Assault Bike (Calories)

Rest 30 seconds

90 seconds HSPU (Push ups)

Rest 30 seconds

90 seconds of Double Unders (Or DU practice)

Rest 30 seconds

90 seconds of Ring Dips*(Box Dips)

Rest 30 seconds

 

Score total reps for each movement per set – 8 scores added for total.