FRONT SQUAT 10 x 1 @ 85% TEMPO 310 YOU’LL BE GIVEN 10 MINS TO COMPLETE THIS. 15MIN AMRAP 15M LUNGE (DB) 30M BEAR CRAWL 10 DB SNATCH 400M RUN **NOTES HEAVY, HEAVY, HEAVY, LAST BIT OF FRONT SQUATTING AT TEMPO. …
FRIDAY 27TH APRIL
THURSDAY 26TH APRIL
CHOOSE A GROUP OF THREE: FIRST IN, BEST DRESSED ON THE MACHINES. 1MIN ON/10 SEC TRANSITION YOU HAVE 30 MINS (30 ROUNDS) TO ACCUMULATE MAX METRES AND REPS 1) ROWING- METRES 2) BURPEES- REPS 3) REST 1) SKI ERG- METRES 2) BURPEES- REPS 3) REST …
WEDNESDAY 25TH APRIL
ANZAC DAY “GALLAGHER AND McDONALD” 2 ROUNDS OF: 200M RUN 16 KB SWINGS (24/16kg) 16 PULL UPS 16 FRONT SQUATS (50/30kg) 200M RUN 14 KB SWINGS (24/16kg) 14 PULL UPS 14 FRONT SQUATS (50/30kg) 200M RUN 12 KB SWINGS (24/16kg) 12 PULL UPS 12 FRONT SQUATS (50/30kg)
TUESDAY 24TH APRIL
SNATCH PRACTICE: EITHER 10MIN EMOM OR 10MIN AMRAP HANG HI PULL + HANG SNATCH 25-20-15-10-5 DB THRUSTER (20/15) T2B/PROGRESSION **NOTES LAST WEEK OF SNATCH PRACTICE, WE WILL PROGRESS ON FROM HERE J ANOTHER SUPER HARD DB THRUSTER WORKOUT-…
MONDAY 23TH APRIL
STRICT GYMNASTICS 10 MINUTES AMRAP (FOR QUALITY) 1-2-3-4-5-6-7 ETC… PUSH UP/HSPU C2B PULL UP PISTOL/SINGLE LEG SQUAT X2 3 ROUNDS 10 POWER CLEANS 100 DOUBLE UNDERS 40 WALL BALLS COMP: ATH: 75/45 50/30 85/55 55/35 95/65 60/40 **NOTES LAST WEEK OF STRICT…
FRIDAY 20TH APRIL
STRICT GYMNASTICS 10 MINUTES AMRAP (FOR QUALITY) 1-2-3-4-5-6-7 ETC… PUSH UP/HSPU C2B PULL UP PISTOL/SINGLE LEG SQUAT X2 21-18-15-12-9-6-3 BOX JUMP PUSH UP POWER SNATCH @ 35/20 **NOTES STRICT GYMNASTICS, CONTINUING TO WORK ON YOUR STRENGTH AND…
THURSDAY 19TH APRIL
1000M RUN 500M RUN 400M RUN 200M RUN EACH RUN YOU WILL REST HALF THE TIME IT TOOK YOU, I.E 5:00/1000M YOU’LL REST 2:30 50 CLEAN AND JERKS FOR TIME THIS IS TWO SEPERATELY SCORED WORKOUTS WITH THE FIRST 30 REPS (GRACE) BEING SCORED AS ONE, THEN THE TOTAL…
WEDNESDAY 18TH APRIL
FRONT SQUAT 8 x 2 @ 70% TEMPO 310 YOU’LL BE GIVEN 12 MINS TO COMPLETE THIS. 15 ROUNDS FOR MAX REPS 1 MIN ON 30 SECS OFF WALL BALL (9/6KG) PULL UP DB SNATCH (20/15) 6MIN AMRAP 10 WALL BALL 10 PULLUP 10 DB SNATCH …
TUESDAY 17TH APRIL
0-10:00 PARTNER WOD 1:1 40M SHUTTLE RUN 7 KB SUMO DL HP 10:00-20:00 BY YOURSELF: 10 T2B/PROGRESSIONS 30 DOUBLE UNDERS/50 SKIPS (3MIN SETUP/PACKUP TIME) 23:00-30:00 BUILD TO HEAVY 3 DEADLIFT- ROUGHLY 85% 1RM (TECHNIQUE PERMITTING) 30:00-35:00 WITH PARTNER GOING 1:1 3 DEADLIFTS @ 50-55% OF…
MONDAY 16TH APRIL
SNATCH PRACTICE: EITHER 10MIN EMOM OR 10MIN AMRAP HANG HI PULL + HANG SNATCH 10 ROUNDS FOR TIME 10 DB THRUSTERS (ONE SIDE PER ROUND) 10 BURPEES OVER DB COMP: ATH: 22.5/15 17.5/10 ***NOTES ONLY 2 MORE WEEKS TO PRACTICE…