25th July

June 25th, 2017

MONDAY
A:
Every 2 minutes 3 Deadlift for 10 min.
B.
 5 Rounds for time of:
10 Deadlifts, 100kg / 70kg.
20 Toes to Bar
30 Push ups

TUESDAY
A:
3 Front Squat
B:
AMRAP in 3mins of:
30 Wallballs,
60 Double Unders
30 Burpees

Rest 1min

4mins of:
30 wallballs
60 Double unders
30 Burpees

Rest 2mins

AMRAP in 5mins of:
30 Wallballs,
60 Double Unders
30 Burpees

WEDNESDAY
A
EVERY 2 minutes 10 bench press for 10 minutes
B:
 4 Rounds
12 Thrusters (40/30)
6 muscle ups
8 Cleans (60/40)

THURSDAY

The letter Workout

FRIDAY
A: Overhead Squat
7 rounds every 1:45 of 5 reps.

B: For Time:
15 snatches (60/35)
15 chin ups
12 Snatches
12 chin ups
9 Snatches
9 chin ups
6 snatches
6 chin ups

SATURDAY
 For Time:
Run 400
8 Deadlifts 130/90
40 GHD’s
80 Double Unders
4 Rope Climbs
80 Wall Balls
4 Rope Climbs
80 Doubler Unders
40 GHD’s
8 Deadlifts 130/90
Run 400

19 june

June 19th, 2017

Tuesday
A:
EMOM for 10 minutes
 Deadlift
1 rep max
B:
19 min AMRAP
1 MIN of burpees
1 MIN of shoulder to overhead 50/40
1 MIN front squats 50/40
1 MIN rest

Wednesday
A:
front squat 3 rep max
B:
Metcon (Time)

3 Rounds
500m Row
30 Push Ups
30 Deadlifts (70 / 40)
30 back extensions

Thursday
A:
EMOM for 10 min
5 STRICT shoulder press
B:
7 min AMRAP
5 Power Snatch (50/35)
7 Pull ups
9 Box Jumps
— REST 3 min —
7 min AMRAP
5 Clean & Jerk (50. /35)
7 Toes to Bar
9 Burpees

Friday
A:
10 wall climbs
B:
Time:
100 Double Unders
30 OHS (35/20)
100 Double Unders
30 Power Snatch (35/20)
100 Double Unders
30 OHS (35/20)
100 Double Unders

Saturday
Partner WOD” 100-80-60-40-20 reps for time of:
KB Swings, 24/16kg
Sit Ups
Push Ups
Run 200m 

June

June 12th, 2017

Tuesday

push jerk

3 .3 .3 .3 .3

15 min Amrap

10 back extensions
10 ghd situps
10 cal row
20 wallballs
10 chin ups

Wednesday

5 rft

5 handstand push. ups
10 alternating pistol squats
15 chins
9 deadlifts 70kg/50kg
6 hang power cleans
3 push jerks.

Thursday

20 min amrap
20 kb.push ups
20 alternating K.b snatches
20 double K.B swings
20 kb pommel leg raises.

Friday

Bench press
EMOM
5 reps

B
15 min amrap
3 cleans
6 push ups
9 squats

SATURDAY
fran
21 15 9
thrusters
chin ups
THEN
helen

7 june

June 7th, 2017

Thursday
A:
75 Burpee Box jumps
*** Emom10 KB swings 24kg/16kg until you complete the burpee box jumps.
B:
5 rounds wallball abs
20 chest passes
20 reach rounds

Friday
A:
10 min EMOM
3 Squat Clean @85% 
B:
7 min amrap
12 Deadlifts 75kg/50kg
6 Hspu

May 8 (maaate)

May 7th, 2017

MONDAY
Shoulder press  80%
EMOM 3 REPS for 7 minutes
B:
10-9-8-7-6-5-4-3-2-1 Deadlift, 100 / 70
20-18-16-14-12-10-8-6-4-2 Wallballs

TUESDAY
Every 2 Minutes for 12 minutes
4 Bench press
B:
30 Hang Snatches, 60 / 40
30 sec L-hang
30 Handstand Push Ups
30 sec L-hang
30 turkish get ups
30 sec L-hang

WEDNESDAY
4 Back Squat Every 2 minutes for 10min
B:
18 minutes AMRAP of:
25 Double Unders
5 Burpee chinups 
25 plate lunges
5 burpee box jumps

THURSDAY
3  person team each person rows for 1.30 for 3 rounds
B:
5 Rounds for time of:
10 Power Cleans, 60kg / 40kg
10 Push Jerks, 60kg / 40kg
10 Toes to Bar
Rest 30sec 

FRIDAY
100 GHD sit-ups
100 one-legged squats,
Row 1000m
100 kb step ups (16/24)

SATURDAY
 “Partner WOD” 100-80-60-40-20 reps
for time of:
Lunges
KB Swings, 24kg / 16kg
Sit Ups
Push Ups
SKIP 200 at end of each round. (400 all together )