WOD: 05/01/2018

Warm Up/ Mobilise ‘The Friday Grind’ For Time:  10 Muscle Up/ 15 C2B PU/ 20 PU 15 Bar Facing Burpees  20 Toes To Bar 15 Bar Facing Burpees  30 Clean & Jerk – 40/60 15 Bar Facing Burpees  40 Goblet Squat – 16/24 15 Bar Facing Burpees  50 Alt DB …

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WOD: 04/01/2018

Warm Up/ Monilise A: EMOM: 8 1: 12/15 Cal Row 2: 10 Bench Press – 35/50 REST 2 MINUTES B: EMOM: 8 1: 9/12 Cal Assault Bike 2: 10 Step DB Front Rack Walking Lunge – 15/22.5 REST 2 MINUTES C: EMOM: 8 1: 9/12 Cal Ski Erg 2: 1 …

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WOD: 03/01/2017

Warm Up/ Mobilise Burgener Warm Up Weightlifting: A: 0 – 10 Minutes Establish a Max Complex of:  Hang Snatch + Overhead Squat 10 – 12 Minutes: Rest B: 12 – 20 Minutes EMOM:  Hang Snatch + Overhead Squat @70% of A C: Accessory 3 Rounds not for Time:  10/side Bottoms …

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WOD: 02/01/2018

Warm Up/ Mobilise A: EMOM: 10 Even: 1 Turkish Get Up (R) + 1 TGU (L) – AHAP Odd: 20sec Hollow/ Tuck Hold + 20sec Arch Hold B: 10 Rounds For Time  5 Pull Ups 10 Press Ups 15 Wall Ball Time Cap: 18 Minutes

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WOD: 22/12/2017

Warm Up/ Mobilise ‘Barbaric 12 Days of Christmas’ For Time/ Reps: 1 Burpee Pull Up (RX+ Burpee Muscle Up) 200m Row/ Ski 3 Plate GTOH – 15/20 4 Plate OH Lunges – 15/20 5 Burpee Box Over – 20″ 6 Sit Ups (RX+ Toes To Bar) 7 Wall ball – …

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WOD: 21/12/2017

Warm Up/ Mobilise EMOM: 25 (5 Rounds) 1: 40sec Assault Bike 2: 40sec Ski Erg 3: 40sec Double Unders 4: 40sec 10m Burpee Shuttle Sprint 5: REST *Each Round should be performed at maximal intensity, empty the tank!!*

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WOD: 20/12/2017

Warm Up/ Mobilise Weightlifting: A: Snatch Deadlift  10 Minutes to establish a heavy single B: Snatch Pull Every 90sec: 3 – 3 – 3 – 3 @ 70-80% of A C: Bench Press Every 90sec: 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* *complete 20 Band …

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WOD: 19/12/2017

Warm Up/ Mobilise Strength: Back Squat  12 Minutes to establish a heavy triple MetCon: For Time  10 Box Jump – 24/30″ 20 Alt Back Rack Lunge – 35/50 30 Back Squat – 35/50 40 Sit Up 50 Russian KB Swing – 16/24 40 Sit Up 30 Back Squat 20 Alt …

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WOD: 18/12/2017

Warm Up/ Mobilise A: AMRAP: 10  Alt Turkish Get Up – 12/20 B: AMRAP: 10  9 Overhead Squat – 30/40 7 Pull Up 5 HSPU

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WOD: 14/12/2017

Warm Up/ Mobilise A: Every 2 Minutes x 5  5 Bench Press 15 Ring Row *Maintain weight throughout on Bench Press, weight should be challenging* B: Every 3:30 x 4  10 Front Squat – 35/50 20 Double Unders – 2:1 Single Unders 10 Toes To Bar 20 Alt Front Rack …

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