Thursday 25/7/19…”High Capacity”

Strength

Power Clean 4 x 3 @ 80%

Conditioning

“High Capacity”

15 Squat Cleans @ 70/50kg

15 Dumbell Push Press L-Arm 20/15kg

15 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

12 Squat Cleans @ 70/50kg

12 Dumbell Push Press L-Arm 20/15kg

12 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

9 Squat Cleans @ 70/50kg

9 Dumbell Push Press L-Arm 20/15kg

9 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

Monday 8/7/19…Speedball

Strength Complex
Build to max Weight of
1 Deadlift
1 Power Clean
1 Hang Clean

Conditioning
“Speedball”

21-15-9 reps, for time of:
Power Clean, 60/42.5 kg
Box Jump, 24/20 in
Ring Dip

Tuesday 28/5/19….”Cupcake”

Strength
Strict Press 5-5-5-5-5
Same weight Across for all sets

Conditioning
“Cupcake”
Complete as Many reps in 12 Minute of:
12 Chest to Bar Pullups
12 Push Press 52.5/35kg
12 Assault Bike Cals

Saturday 11/5/19…”Stacked”

On A Continuously running clock

0-10 Minutes
Run 1 Mile (1600m)

10-30 Minutes
AMRAP
1 Rope Climb
3 Cleans 100/70kg
6 Strict Handstand Pushups
18 Weighted Step Ups 20/15

30minutes +
For Time
400m Farmers Carry 24/16

WOD is scored in 3 parts.

Tuesday…7/5/19 “Chevy”

https://youtu.be/p9Stan68FYM

Strength
Alt EMOM x 15
1. 4 Front Squats @ 77%
2. 8 Back Squats (same weight as Front squats
3. Rest 1 Min

Then

“Chevy”
In 12 mins do:
Row, 1000/850 m then in the remaining time,
AMRAP of:
12 Double Db Front Rack Alternating Lunges, 20/15 kg
12 Chest-to-bar Pull-ups
12 Dumbbell Snatches, 20/15 kg

Thursday 14/3/19….Damage control

 

“Damage Control”

Complete as many rounds as possible in 20 mins of:

6 Row Calories
2 Devils Press, 15/10 kg
1 Muscle-up
9 Row Calories
4 Devils Press, 15/10 kg
2 Muscle-ups
12 Row Calories
6 Devils Press, 15/10 kg
3 Muscle-ups
15 Row Calories
8 Devils Press, 15/10 kg
4 Muscle-ups
18 Row Calories
10 Devils Press, 15/10 kg
5 Muscle-ups
etc etc etc

Continue until the time elapses.

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