Friday 19th Apr
Skill
10 min practise
Hand stand hold/kick up to handstand
Skin the cat to L-Sit
WOD
4 rounds
10 front squats 45/30
10 burpees
10 V-ups
Finisher
Back squat
2x ME @ body weight (scale to a moderate weight)
Thursday 18th Apr
Strength
Power snatch
3,3,3,3 (heavy, good form change weight as needed)
1min max rest between sets
WOD
10min AMRAP
5 strict press (heavy)
5 strict pull ups
5 jumping squats (jump high)
Finisher
KB Swing Tabata 24/16
Wednesday 17th Apr
WOD
20min AMRAP
2.4km run buy in (4 laps of the block)- scale to a comfortable distance
In Remaining time
7 pull ups
9 box Jumps
12 KB swings 24/16
Skill
KB Clean
KB swing Snatch
Tuesday 16th Apr
Clean complex
Clean pull, hang squat clean, front squat (heavy)
2,1,2 x 5
2 min rest between sets
WOD
5 Rounds
12 Power Snatch
12 Air Squats
12 Push Ups
Skill
Double Under’s
Friday 12th
Strength
Strict pull ups
3 x max
Back squat
4,4,3,3 (heavier than Monday)
WOD
6 min AMRAP
25 KB swings 24/32
12 box jumps
Rest 2 min
6 min AMRAP
4 STO 70/45
8 burpee bar jumps
Tuesday 9th Apr
WOD
15min AMRAP
3 DL 130/85
7 HSPU
9 Pull Ups
Scale: HSPU to Kick Ups
Pull Ups to Negative pull Ups
Skill
15 NFR
6 Pistol Squats
6 T2B
6 Handstand shoulder touch against wall (same hand same shoulder)
Wednesday 3rd Apr
WOD
8min AMRAP
5 Thrusters 60/40
10 Box Jumps
15 Hang Power Clean
Rest 4 min then Repeat
Tuesday 2nd Apr
WOD
10 Rounds
200m Run
7 Wall Balls
Skill
3 rounds NFT
50 Double Under
10m Handstand Walk (or 3 attempts)
20 Hollow Rocks
Wednesday 27th Mar
Strength
Build to a 5RM Back Squat
WOD
50 Jumping Chin Ups
50 squat Cleans 45/35
400m Run
50 Push Ups (no release)
50 K2E
Tuesday 26th Mar
Skill
Box Jumps
5 every 30sec for 5min
WOD
5 rounds
5 Burpee Box Jumps
15 Thrusters 50/35
rest 1min
10 Tips for the beginner
Our Sponsors
Socialise