Saturday

21/15/9

SDHP (50/35)
Wall Balls
400m

Friday

Hero WOD: "Murph"

For Time:

1.6km Run
100 x Pull ups
200 x Push Ups
300 x Squats
1.6km Run

Thursday

STRENGTH:

Work to 1RM Dead lift

Work to 1RM Weighted Push up

3 x Max L-Sit.

Wednesday

AMRAP 15 Minutes:

8 x Hang Squat Snatch (40/30)
12 x Wall Balls
18 x Burpee Plate Jumps

Tuesday

Skill: Squat Snatch

4 RFT:

5 x HSPU
10 x Toes to Bar
15 x Thrusters (40/30)
100m Backwards Run

9:30am and 12:30pm WODs also running Tuesday and Thursday.

Monday

For Time:

30 x Burpees
150 x KB Swings (16/12)
30 x Burpees

OTMEM 5 x Pull-ups

20 minute cut off.

Saturday

For time:

800m
15 x Thrusters (60/40)
2 x Rope Climbs
800m
10 x Thrusters (60/40)
2 x Rope Climbs
800m
5 x Thrusters (60/40)
2 x Rope Climbs

Friday

In pairs complete the following for time:

21/15/9
Power Clean (60/40)
Ring Dips

30 x Snatches (60/40)

21/15/9
Thrusters (40/30)
Pull-ups

Brought to you by Nicole, Isabel & Fran.

Thursday

For Time:

400m
20 x Pull-ups
30 x Push Press 40/30
400m
20x Pull-ups
30 x Front Squats 40/30
400m

Wednesday

OTMEM

1 x Squat Clean (60/45)
1 x Bar facing Burpee

As far as possible, Increase by 1 x rep of each every minute until reps cannot be completed in the minute.

Tuesday

AMRAP 20 minutes:

6 x Power Snatches (60/45)
12 x Toes to Bar
18 x Squats
2 x Rope Ascends

400m After every 3rd round.

Monday

"Nancy"

5 RFT

400m
15 x Overhead squats (40/30)

Saturday

5 RFT

9 x Deadlift (60/45)
7 x Push Press (60/45)
5 x HSPU

Friday

Partner WOD:

In Pairs complete the following:

10 minutes: 800m then Max reps Clean & Jerk (60/40)
2 minutes rest
10 minutes: 800m then Max reps Snatch (60/40)
2 minutes rest
10 minutes: 800m then Max Reps Partner facing Burpees.

Thursday

Skill: muscle up

Total reps for time:

5 x Mins - SDHP (50/40)
4 x Mins - Wall Balls
3 x Mins - KB Swings
2 x Mins - HSPU
1 x Min - Burpees

Nutrition Seminar at 6:30pm

Wednesday

Max height Vertical leap (onto plate)

21/15/9

O/H squat (45/35)
Pull-ups

Cash out: 400m

Tuesday

As far as possible in 15 minutes:

50 x HR Push-ups
40 x Squats
30 x Box Jumps
20 x Burpees
800m
20 x Burpees
30 x Box Jumps
40 x Squats
50 x HR Pushups
Max Double Unders for remainder

Monday

AMRAP 20 mins:

8 x Thrusters (50/40)
12 x KB Swings (24/16)
200m
1 x Rope Ascend

New facility now in full swing, enter via side roller door.

Saturday

'Rest Day'
Closed for renovations!

Friday

At Bolton Park Plane:

For time:

200m
30 sec rest
200m
30 sec rest
400m
30 sec rest
800m
60 sec rest
400m
30 sec rest
200m
30 sec rest
200m

Thursday

AMRAP 20 Minutes:

10 x Toes to Bar
2 x Clean & Jerk 60/40
20 x Double Unders
2 x Front Squats 60/40

Increase reps on C&J and FS by 2 x reps each round.

Wednesday

3 x Rounds for Quality:

7 x HSPU
7 x Ring Dips
7 x Snatch Balance

Then:

1RM O/H Squat

Tuesday

20-15-10-5

Pull-ups
Power Snatch (40/30)
HR Push-ups
200m

Monday

Clock runs continuously for 20 minutes

Part A - 10 Minutes

800m
Work to 1RM Power Clean

Part B - 10 minutes

As far as possible 3-6-9-12 etc.

Power clean @ 75% 1RM
Squats
Burpee Box Jump

Score = Total reps x 1 RM weight (kg)

Saturday

For Time:

100 x Burpees
200 x Double Unders

OTMEM

4 x Hang Snatch (40/30)

Friday

"Partner WOD"

Total reps for time:

4 Minutes of:
O/H Squats 40/30
Toes to bar

4 minutes of:
Clean & Jerk 40/30
Pull ups

4 minutes of:
Back Squats 40/30
Box Jumps

4 minutes of:
Wall Walks
Bar facing Burpees

Clock runs continuously with no rest between each round. Athletes may swap exercises in each set as they like but are not allowed to be completing the same exercise at any point. Athletes must tag each other at each change to acknowledge the swap.

Record total reps.