Saturday, 31 August 2019

8am
5 rounds, every 3 mins 
20/15 cal row 
5 dball over shoulder 
rest remaining time 
9am 
Partner 
20 min AMRAP 
4 Bar muscle ups 
12 KB Snatch 
20 pistols 
10:00 am
Clean high pull + power clean + push press  
5 x 1 
2 x clean + 2 x jerk 
5 x 1 
Front squat 
3 x 3 
same weight 

Friday, 30 August 2019

Thursday, 29 August 2019

Ring Muscle ups 
1 - Transition 
2 - Box kip 
3 - Ring muscle up 
4 - Volume 
Surprise wod 
rowing 
ring dips 

Wednesday, 28 August 2019

Partner wod 
6 rounds each 
21 wall balls 
15 CTB 
3 Squat snatch 

Tuesday, 27 August 2019

5 sets 
1 clean + 2 front squats 
80% 1rm 
3 rounds 
21 TTB 
15 burpees to target 
9 thrusters 

Saturday, 24 August 2019

8am 
5 x E5MOM
20/15 cal row 
20 wall balls 
15 TTB
9am 
teams of 3 
100 Burpee Over bar  
100 DB Snatch  
100 Chest to Bar Pull-Ups
100 DB Snatch  
100 Burpee Over bar  
10:00 am
Snatch high pull + Power snatch 
5 x 1 
snatch 
5 x 2
OH Squats 
8 x 1 
building weight 

Friday, 23 August 2019

WOOD 
5 rounds 
400m run 
10 burpee box jumps 
10 SDHP 
10 thrusters 
1 min rest 

Thursday, 22 August 2019

Ring Muscle ups 
1 - Transition 
2 - Box kip 
3 - Ring muscle up 
4 - Volume 
20 min EMOM 
min 1 - Ski erg cals 
min 2 - up down plank 
min 3 - DB curls 
min 4 - Shoulder taps 
min 5 - Superman holds 

Wednesday, 21 August 2019

Find a 1RM 
chin up and ring dip 
Diane 
21 - 15 - 9 
deadlifts 
HSPU 

Tuesday, 20 August 2019

Power clean 
find a 1RM 
20 min EMOM 
min 1 - row 20/15 cals 
min 2 - 10 Font squats 
min 3 - 10 strict pull ups 
min 4 - 20 push ups 
or Sid Repeat 

Monday, 19 August 2019

Two more retest days, before new wave can start. 

New wave will be building Pull up/ CTB volume along with teaching Butterfly pull ups for those that have Kipping pull ups mastered.  
We will also be improving dip strength which will help with HSPU, muscle ups and OH strength 

Lifting wise we will build on your new 1RM Clean and Jerks and Snatch lifts by making you stronger in the Squat

Snatch 
find a 1RM 
20 min EMOM 
odd - 3-6 Ring Muscle ups 
even - 50 DU 

Saturday, 17 August 2019

8:00 am
3 x E5MOM 
row 20/15 cals 
22 KB push press 
45ft HS walk or should taps 
9am 
Partner AMRAP 
50 HSPU 
100 pistols 
150 Pull ups 
10:00 am
Clean high pull + power clean + push press  
5 x 1 
power clean + clean + FS + jerk 
5 x 1 
Front squat 
3 x 3 
same weight 

Friday, 16 August 2019

Klepto 
4 rounds 
27 box jumps 
20 burpees 
11 squat cleans

Thursday, 15 August 2019

Bar muscle ups 
1 - glide kip 
2 - hip to bar
3 - muscle up 
4 - volume 
20 min EMOM 
min 1 - row cals 
min 2 - DB clean and jerks 
min 3 - TTB or v-u
min 4 - Ring support hold 

Wednesday, 14 August 2019

Jerk 
find a 1 RM 
for time (retest)
6 rounds 
8 Bar muscle ups 
8 DB squat snatch 

Tuesday, 13 August 2019

Squat clean 
find a 1rm 
For time 
(retest) 
42 30 18 
sit ups 
21 15 9 
thrusters 
10 min time cap 

Monday, 12 August 2019

Power Snatch 
find a 1RM 
for time 
(retest)
30 Power snatch 
45 strict HSPU 
10 min time cap 
 

Saturday, 10 August 2019

8am 
5 x E3MOM
20/15 cal row 
20 clean and jerks 
rest remaining time 
9am 
Partner WOD 
30 min AMRAP 
30 KB swings 
30 box jumps 
30 wall balls 
1:1 movements 
10:00 am
Snatch high pull + Power snatch 
5 x 1 
snatch High pull + hang snatch 
5 x 1 
OH Squats 
8 x 1 

Friday, 9 August 2019

Josh 
21 OHS 
42 pull ups 
15 OHS 
30 pull ups 
9 OHS 
18 Pull ups 

Thursday, 8 August 2019

Bar muscle ups 
1 - glide kip 
2 - hip to bar 
3 - muscle up 
4 - volume 
20 min EMOM
min 1 - Ski erg 
min 2 - Superman hold 
min 3 - HS walk progression 
min 4 - SA Ring row hold 
min 5 - SS bottom up press e/s 

Wednesday, 7 August 2019

Skill - 10 min EMOM 
odd - TTB 
even - HSPU 
SiD qual 2 
20 min AMRAP 
partner wod 
16 TTB 
20 DB Hang clean and jerk 
24 cal row 


Tuesday, 6 August 2019

10 min EMOM 
3 x power clean and jerk 
3 rounds 
10 muscle ups 
10 DB snatch 
8 min cap 
on the 15 min Mark 
3 rounds 
30 sit ups
10 Dball cleans 
8 min cap 

Monday, 5 August 2019

Last week of lifting before retest week, if you have new goals after this phase I would love to hear them 


10 min EMOM 
3 x squat snatch 
2 x E10MOM
21 15 9 
thrusters 
strict pull ups 
rest remaining time 


Saturday, 3 August 2019

8am 
15 min EMOM 
min 1 - 20/15 cal row 
min 2 - HS walk / shoulder taps 
min 3 - rest 
9am 
Partner 
20 min AMRAP 
4 Bar muscle ups 
8 HSPU 
16 KB swings 
10:00 am
Clean high pull + power clean + push jerk 
5 x 1 
hang clean + clean + jerk 
5 x 1 
Front squat 
3 x 3 
same weight as last clean complex 

Friday, 2 August 2019

Artie 
20 min AMRAP 
5 pull ups 
10 push ups 
15 air squats 
5 pull ups 
10 thrusters 

Survey Results - 10th Aug 2020

  Quick review of survey sent out the other week.   Programming has been shifted to ensure we cover Olympic lifting both as a main focus and...