Monday 1st April

A) (20 min) 8 sets 1 – 5 strict HSPU (add deficit if possible) 1 – 3 negatives or partial reps (1 abmat maximum) 3-5 pike presses (kneeling if needed) ss 5 Sandbag squats, hold in front B) (20 min) Paired chipper: 100 wall balls 9/6 6/3 80 american swings 24/20 20/16 12/8 60 burpee […]

Monday 2nd April

A)12min Alt EMOM   3 T & G Power Snatch   VS   5 strict hanging leg raises 8 strict hanging knee raises 10 scap pull ups B) 3x5min YG/IG AMRAPS 1min off   18/16 16/14 14/12 Cal Row 18/16 16/14 14/12 Cal Ski 12/10 10/8 8/6 Cal A.Bike

Saturday 31st March

17.5 2 heats, 25 min cut off 10 rounds 9 thrusters 43/30 30/20 20/15 35 DUs / 70 SUs

Friday 30th March

A) (8 min) 3 sets Complex from the floor) Jerk balance Step jerk (recover only front foot from the jerk balance, step back into split stance while pressing the bar overhead a second time) B) 10 min E2MOM 2 split jerks with 2s pause in each catch Take bars from floor C) 18 min 3 […]

Thursday 29th March

A) (5 min) 3 rounds 5 scap pull-ups (tip-toe of needed 10 scap press ups 10 weighted pass throughs (keep it light!) B) (15 min) 6 sets Complex: Power snatch Hang full snatch / Hang power snatch C) (19 min) Tabata this! 8 x 20s work 10s rest, 60s rest between movements: Air squats Press […]

Wednesday 28th March

A) (12 min) 4 sets Complex: 10 double KB swings 5 double KB cleans 3 double KB STOH Do all on one arm then all on the other arm if struggling with double KB work. B) (12 min) 4 sets 5 Romanian deadlift ss 5 Seated box jump C) 5 rounds 30s hollow hold, 30s […]

Tuesday 27th March

A) (15 min) 6 sets Complex: 3 hang power clean 3 Thrusters 3 Front squats B) (15 min) Death by burpees. Start at 5 reps, add 1 per round Check in with 5 wall balls each round 9/6 6/3

Monday 26th March

18.5 Alt WOD: A) 5 sets: 3-5 strict C2B pull-ups (weighted if possible) C2B chin ups Assisted chin ups ss 5 conventional deadlifts B) Paired chipper, break work how you like: 80 plate ground to overhead 20/15 15/10 10/5 60 American swings 32/24 20/16 12/8 40 DB snatch 30/25 20/15 10/7.5

Sunday 25th March

A) (25 min) 3 x 3 muscle snatch 5 x 1 1st pull into 1 T&G power snatch 4 x 3 snatch grip deadlifts B) (18 min) 600m run 60 DUs / 120 SUs 400m run 40 Wall balls 9/6 6/3 200m run 20 wall ball facing burpees