Monday 1st April, WOD

A) 13 min, 5 sets5 back squats every 2.5 min65-75% if you know your maxes B) 10 min, 4 sets, YG/IG5 Barbell split squats each leg C) Karen150 wall balls for time9/6 6/310 min time cap

Sunday 31st March

A) Lifting in pairs, 30 min running clock: E2MOM3 x 3 Muscle snatch Then 3 x 3 Power snatch Then3 x 3 Power clean Then 3 x 3 Clean pull Then3 x 3 DeadliftTry and increase weight each set, all reps should be T&G as long as set up position is good, otherwise reset. One […]

Friday 29th March

A) 22 min, 8 sets x 2 Back squats B) 10 min AMRAP5 TTB K2E Hanging knee raise10 Push ups / kneeling20 Dubs / SUsOnly unbroken sets count

Thursday 28th March

A) 12 min, 4 sets3 split jerks from the rack2s pause in catch position B) 20 min, 4 rounds: 2.5 min on, 2.5 min off400 / 300 / 200m Run Then AMRAP Wall balls 9/6 6/3 Score total wall balls

Wednesday 27th March

A) 20 min, 8 sets 2 deadlifts B) 12 min: 6 x 2 min windowsAlternate between: 1. 25/20 20/15 15/10cals (Different machine each time) 2. 25/20/15 Burpees

Tuesday 26th March

A) 12 min EMOM1st min:RED: 15s Tuck leverBLUE: 30 Hanging L (tuck if needed) GREEN: 30s Active hollow hang 2nd min:RED: 10 pistols (add load if possible or elevate whole foot if needed) BLUE: 10 ring hold pistols GREEN: 10 goblet rear lunges B) 6 min, 3 rounds E2MOM10 forearm plank to straight arm plank to push up (lead off […]

Sunday 24th March

A) 15 min, 5 sets RED: 2-3 archer pull ups, each armBLUE: 3-5 assisted chin-ups (use partner or toes on box) GREEN: 10-12 ring rows(Use angle to get the right difficulty) ss 5-8  RED: Ring dipsBLUE: Stable dipsGREEN: Tiptoe support dips B) 12 min, 4 sets 8-12 Reverse hypers on 2 boxes (Vid to follow)ss5 […]