WOD:22/06/2017

Warm Up/ Mobilise Accessory: EMOM: 12 Minutes 1: 8 x Tempo Incline DB Bench Press – AHAP (Tempo: 31×1) 2: 20 Step Double KB Front Rack Lunge – AHAP 3: 3 – 6 Strict Ring Dips MetCon: ‘Rainhill WOD 4’ A: 5 Rounds:  20 Double Unders 5 Thrusters 10 Toes …

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WOD: 21/06/2017

Warm Up/ Mobilise Weightlifting: ‘Rainhill Complex’ A: 12 Minutes to establish a max:  1 Clean + 1 Thruster + 1 Hang Clean B: Core: EMOM: 12 Minutes 1: 1 – 3 Wall Walks 2: 30sec Hollow Hold 3: 15/20 each side Russian Twist – AHAP

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WOD: 20/06/2017

Warm Up/ Mobilise Strength: Tempo Paused Back Squat Every 90sec: 2 – 2 – 2 – 2 – 1 – 1 – 1 – 1 *Build Weight Throughout, record 2RM & 1RM* MetCon: ‘Rainhill WOD 3’ For time: Bar Over Burpees: 12 – 10 – 8 – 6 – 4 …

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WOD: 19/06/2017

Warm Up/ Mobilise Strength: Bench Press Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Maintain Weight Throughout* MetCon: ‘Rainhill WOD 1’ Time Cap: 6 Minutes

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WOD: 16/06/2017

Warm Up/ Mobilise Skill: Hang Power Snatch  Technique Build Weight Friday Grinder: For Time/ Reps 21 – 18 – 15 – 12 – 9 – 6 – 3:  Cal Row/ Assault Bike Hang Power Snatch – 30/40 Burpee Box Jump – 20/24″ Back Squat – 30/40 Time Cap: 30 Minutes

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WOD: 15/06/2017

Warm Up/ Mobilise SKILL: Rope Climb/ GHD Sit Ups  Technique Scaling/ Progressions ACCESSORY: EMOM: 20 Minutes 1: 100m Farmers Walk – 24/32 2: 8 – 12 Toes To Bar 3: 30sec Double Unders 4: 10 – 15 GHD Sit Ups 5: 1 – 2 Rope Climb

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WOD: 14/06/2017

Warm up/ Mobilise Weightlifting: Split Jerk Technique A: 12 Minutes to establish a Heavy Single B: Push Press Every 90sec: 4 x 3 @70% of Jerk C: Accessory 3 Rounds:  10/arm Bottoms Up KB Press – AHAP 30 Band Pull aparts rest 45sec

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WOD: 13/06/2017

Warm Up/ Mobilise Strength: Tempo Paused Front Squats Every 90sec: 2 – 2 – 2 – 2 – 1 – 1 – 1 – 1 (Tempo: 23×1) *build weight, record Max 2Rep & Max 1Rep* MetCon: AMRAP: 12 Minutes  5 Deadlift – 40/60 10 Alt Front Rack Lunges – 40/60 …

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WOD: 12/06/2017

Warm Up/ Mobilise Strength: Bench Press/ Bent Over Row EMOM: 10 Minutes Even: 5 x Bench Press Odd: 5 x Barbell Bent Over Row *Maintain Weight* MetCon: For Time  1000m Row 50 Burpees Time Cap: 12 Minutes  

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09/06/2017

Warm Up/ Mobilise MetCon: ‘Barbaric Benchmark Mash’ On a 30 Minute Running Clock: ‘Karen’  150 Wall Ball – 6/9 REST 2 MINUTES 10 Rounds of ‘Cindy’  5 Pull Ups 10 Press Ups 15 Air Squats REST 2 MINUTES ‘ANNIE’ 50 – 40 – 30 – 20 – 10  Double Unders …

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