Monday 11th May

A. Tempo Deadlift @ 30×3 5 sets of 6 reps

B. EMOM 15
1. Bar over Burpees x 8-10
2. Power Clean x 6 @ 80/40
3. Box Jump x 5-7 @ 24/20

Complete each set of exercise in each separate minute for 15 mins (5 sets of each)
Scale as needed

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Monday 4th May

Workout

A. Push press 5 sets of 10 reps build to max

B. 5 rounds for time (10 min cap, scale as needed) – 5 x deadlifts 90/70 10 x bar over burpees

Tuesday 28th April

Movement prep
2 mins passive hanging
Barbell smash – tricep
Banded ankle mobs
Activation
Banded straight arm pull down for lat activation.
Ghd glute ham raises for….well as it says glute ham activation 😉
Warm up
Clean and jerk drills

Workout
Clean and Jerk
15 mins to est a 1rm squat clean and split jerk

in pairs complete as many rounds as possible in 10 mins – alternating each exercise
10 push press 50/30kg
10 box jump 24/20
10 kettlebell swing 32/24kg

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Monday 27th April

movement prep
banded shoulder stretch
hamstring smash
warm up
Snatch drills
AMRAP 15
200 m run
10 bar over burpees
10 hang power snatch 60/35

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Sunday 26th April

Heavy day – Squat day

Movement prep
Bretzle
knee to chest
half kneeling hip flexor
single leg tactical frog
single leg lowering
ACTIVATION
side lying clam
kneeling glute ham raises
supine banded psoas march

WORKOUT
A. Tempo Back squat 7×3 at 32×3

B1. Kb walking lunge 3×10
B2. Strict pull ups 3 x 5-7+

Friday 24th April

Great work on today’s complex Team

 

look forward to Team WoD where you’ll have a to synchronise your team to win! #Entertheworm!

 

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Monday 20th April

movement prep/Warm up
banded shoulder stretch 2 mins per side

2 sets
scapular push ups x15
Wall slide 5 raises x
goblet squat half Y 4 raises each arm

workout
a.Strict press 3 x10 at same load.

b. EMOM 12
8 Hang Power Clean 50/25
8 Bar over Burpees

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Sunday 19th April

Amrap 10
15 wall balls
8 deadlifts 120/80

Rest 3 mins

Amrap 10
200m run
15 toes to bar
40 double unders/120 singles

Rest 3 mins
Amrap 10

15 wall balls
8 deadlifts 120/80

Aim is to achieve the same amount of work in 1st and last amrap

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Wednesday 15th April

A.
10 min full body foam roll

B.
Ghd sit up – 4 sets of 12-15
Side plank hold – 4sets of 40-60 sec

C.
Amrap 10
30 sec hollow hold
30 sec squat hold
30 sec super man

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Tuesday 14th April

A- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up

Rest 3 mins
B- AMRAP 8
15 power snatch 40/25
30 double unders

Rest 3 mins
C- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up

Aim to pace each effort so that we score equal in A and C
SCALE AS NEED – bands, knees to chest, single skips etc.

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