Category: WOD

Strength: Back squats 3-3-3-3-3 work to heavy set of 3 back squats

WOD: Every 3 min for 6 rounds
10 wallballs (20/14)
10 T2B
100m run

Strength: 
3 rounds 
10 Curtis Ps:
Hang Squat Clean
Lunge Right
Lunge Left
Push Press

:30 x banded walk

WOD: 5 rounds
10 deadlifts (220/155)
10 C2B Pull-Ups
*15 min time cap

Strength: 
3 rounds
10 DB skull crushers
straight into 10 push ups
3 rounds
15 zottsman curls (eash arm)
into 15 DB floor press

WOD: Cardio Monday
3 rounds (18 mins)
2 min row for calories
2 min bike for calories
2 min run 200m

Strength: Split Jerks 5-5-3-1-1-1 and 10 GHD sit ups bewtween

WOD: 15 min AMRAP
Run 200m (row 250 if raining)
16 SDHP (95/65)
6 DB snatches (50/35)
1 rope climb

Strength: Bench Press 5-3-3-1-1-1

WOD:
5 Rounds
3 bear complex (155/105)
Row/Bike/Ski 15/12 calories

Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press from back

Strength:
Every :90 for 8 sets (12 mins)
5 power cleans + 5 front squats
*build up in load as you go

WOD: 15 min AMRAP
2-4-6-8-10-12.....keep adding 2 reps to each
Box Jump Overs
Pistols
Handstand Push Ups
*sub pike on box for HSPU if needed

Strength:
4 rounds
3 times through (so 30 push press and :30 hold)
10 push press + 10 second hold at top
*Only Rest 1 min to :90
*choose a weight that feels light to start as you will be 
doing a high volume

WOD: The Ghost
6 rounds
1 min row
1 min burpees
1 min DUs
Rest 1 min

Strength: 
3 rounds
10 banded box step ups each leg
20 v stance barbell RDL

WOD: 
10 min AMRAP
Run 200m
10 snatches (95/65)
10 pull-ups

Rest 2 mins

10 min AMRAP
200m run
10 OHS
10 T2B

Strength: 
3 rounds
Down and back length of gym front rack barbell lunges
10 barbell bent over rows

WOD:
27-21-15-9
KBS (53/35)
Goblet Squats
Slam balls (30/20)

Strength: 
3 rounds
10 renegade rows (push up + row left + row right)
5 strict pull ups with a 3 second negative

WOD: 
50 sit ups
50 deadlifts (95/65)
50 DUs
50 thrusters
50 DUs
50 hang power cleans
50 DUs
50 push jerks
50 sit ups