Strength
Strict press
15mins to reach 3rm strict press off racks
WOD
400m Run
then:
3Rounds
10 x Pull ups
10 x Ground to Overhead 40/30
10 x Burpee Box Jumps
400m Run
15min cut off
Strength/Skill
Max Plank
Max Press ups x 3 with 1min rest between sets
Max unbroken DU’s (3mins)
WOD
50.40.30.20.10
Sit ups
KB Swings 24/16
15min cut off
Strength/Skill
15mins to reach 3rm Backsquat
WOD
4 x 3min AMRAPS with 1min rest between
3 x Deadlifts 100/70
4 x Burpees
5 x Airsquats
Strength/Skill
5 x 5 Front Squat
WOD
‘Diane’
21.15.9
Deadlift 100/70
HSPU’s
15min cut off
Strength/Skill
Farmers Carry for distance – choose from either 12/16/24kg kb’s (one in each hand) and walk max 10m lengths in box until you must place the Kbs down….15mins for max of 2 x attempts.
WOD
4RFT
5 x t2bs
10 x Power Cleans 60/40
15 x Front Squats
200m run
12min cut off
Strength/Skills
HSPU Progressions then max strict consecutive HSPU’s followed with max kipping
WOD
30 x DU buy in (120singles)
800m run
12 x Push Press 40/30
400m run
12 x Push Press
200m run
12 x Push Press
100m run to finish
15min cut off.
Strength/Skill
Overhead squat mobility, then 6 x 3 only building to a weight without losing form and maintaining depth.
WOD
12 Minutes to complete
3 Rounds:
3 x Power Cleans 40/30
6 x Push Press
9 x OHS
record time you complete the three rounds, then as many sit ups as possible in remaining time…and ensure you are adjusting your grip for the OHS when the bar is racked on your back…NOT above your head
12min cut off
Strength/Skill
Hang Snatch Technique then 5 x 5 hang snatch (no press outs)
WOD
4RFT
40 Double Unders (120 singles)
20 Goblet Squats 24/16
10 Burpee box jumps 24/20
14min cut-off
Strength/Skill
Squat Therapy and Mobility
Tabata Airsquats
WOD
10.9.8.7.6.5.4.3.2.1.
Wall Balls 9/6
Hang Cleans 60/40
Box Jumps 24/20
(100m run is the full stop including one to finish)
17min cut off
Strength/Skill
Pull up drills and practice
WOD
‘Nicole’ – Last done on 21 January 2014