Year

2019

STRENGTH: Deadlift 5 x 5 @ 50% 5RM WOD: Row & Bike Pyramid 10 sec work / 50 sec rest 15 / 45 20 /...

SKILL: Farmer Carry Prep WOD: 10 Rounds 6 DB Bench Press / Floor Press (HAP) 100 ft Farmer Carry after each set

STRENGTH: 10 min EMOM 1 Squat Snatch + 1 Power Snatch @ 85% WOD: 10 min AMRAP 4 Bar Muscle Ups 8 Burpee Box Jump...

STRENGTH: OH Squat 5 x 2 WOD: 2 Rounds 25 Sit ups 20 Calorie Row 15 Front Squats @ 135/95

SKILL: Sled pulls WOD: 5 min Burpess 4 min Wall Balls @ 20/14 3 min Double under’s 2 min Assault Bike 1 min Air Squats

STRENGTH: Clean & Jerk 5 x 1 @ 85% WOD: 3 Rounds 5 Ring Muscle Ups 10 Squat Cleans @ 135/95 20 Box Jump @...

STRENGTH: Front Squat 5 x 2 @ 80% WOD: 3 Rounds 200m Run AMRAP pull ups 200m Run AMRAP push ups *unbroken sets

SKILL: HSPU technique WOD: 5 Rounds 9 Bar Facing Burpees 6 HSPU 3 Deadlift @ 75% 1RM

STRENGTH: Bench Press 3 x 5 WOD: AMRAP in 10 28 Double under’s 7 KB Snatch – R @ 24/16 kg 7 KB Snatch –...

STRENGTH: Back Squat 3 x 5 WOD: AMRAP in 9 200m Run 10 OH Lunges @ 45/25