08/12/2016

Warm Up/ Mobilise Strength: Bench Press Every 90sec for 5 Rounds: – 5 x Bench Press *Maintain Weight* Accessory: Single Arm Supported Row 3 Rounds: – 10/arm Single Arm Row (AHAP) – Rest 45sec MetCon: AMRAP in 12 Minutes – 21 Wall Ball – 6/9 – 15 Hang Power Clean …

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WOD: 07/12/2016

Warm Up/ Mobilise Olympic Lifting: A: Snatch Deadlift Every 2 minutes for 5 Rounds: – 5 x Snatch Deadlift *Build to heavy 5, focus on form/ positioning* B: Barbell Good Morning 3 Rounds: – 10 x Barbell Good Morning (AHAP) – Rest 1 Minute C: Core 2 Rounds not for …

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WOD: 06/12/2016

Warm Up/ Mobilise Strength: Strict Press/ Strict Pull Up EMOM x 12 Minutes Odd: 3 x Strict Press – Maintain Weight Even: 3 – 5 x Strict Pull Ups/ Inverted Bar Row Accessory: Superset 3 Rounds – 10 x Band Tri-Cep Pull Down – 10 x Band Face Pulls – …

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WOD: 05/12/2016

Warm Up/ Mobilise Strength: Back Squat – 15 Minutes to establish a heavy single Skill: Power Snatch – Technique/ Build Weight MetCon: For Time 21 – 15 – 9: – Power Snatch RX: 30/40 RX+: 35/50 – Box Jump 20/24″ Time Cap: 12 Minutes

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WOD: 02/12/2016

Warm Up/ Mobilise Skill: Power Clean – Technique/ Build weight MetCon: Modified ‘Holleyman’ 30 Rounds For Time: – 5 x Wall Ball (6/9) – 3 Burpees – 1 Power Clean (60/80) Time Cap: 30 Minutes

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WOD: 01/12/2016

Warm Up/ Mobilise Strength: Deadlift Every 2Minutes for 5 Rounds: – 5 x Deadlift *Build to heavy 5 with GOOD FORM!!!* Accessory: Bulgarian Split Squat 3 Rounds – 10/ leg Bulgarian Split Squat (AHAP) – Rest 45 – 60sec MetCon: For Time – 100 Russian KB Swings (16/24) – 50 …

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WOD: 30/11/2016

Warm Up/Mobilise Olympic Lifting: Hang Snatch A: 12 Minutes to establish a heavy single (any variation) B: EMOM for 10 Minutes – 1 x Hang Snatch @ 75-80% of heavy single C: Core 3 Rounds not for Time – 10 Weighted Sit Ups – 10/side weighted Russian twist – 10 …

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WOD: 29/11/2016

Warm Up/ Mobilise Strength: Front Squat – 15 Minutes to establish a Heavy Single Accessory: Stiff Legged Deadlift – 8rep x 3 (AHAP) / Rest 1 Minute MetCon: For Total Reps A: 3 Minute Max Cal Row REST 2 MINUTES B: 3 Minute Max Burpee Box Over (20″) REST 2 …

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WOD: 28/11/2016

Warm Up/ Mobilise Strength: Bench Press/ Pull Ups A: Every 90sec for 6 Rounds – 3 x Bench Press (Maintain throughout) B: 4 Rounds – Max Effort Strict Pull Ups Rest 1 minute between efforts MetCon: AMRAP in 10 Minutes 5 STOH RX: 35/50 RX+: 40/60 10 Alternating KB Snatch …

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WOD: 24/11/2016

Warm Up/ Mobilise Strength: A: Thruster – 12 Minutes to establish a heavy single *Optional, from floor or from rack* B: Strict Pull Ups/ Inverted Bar Row 5 – 5 – 5 – 5 – 5 Rest 1 Minute between sets MetCon: ‘Rahoi’ AMRAP in 12 Minutes – 12 Box …

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