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WOD -
Mon 3rd Feb
3
Feb14

In 15 Minutes Complete 1-5 5-1 Reps of:

Deadlift to Triple Extension
MU's/Weighted Strict Pull Ups.


3 Rds For Time:

15 Back Squats @ Body Weight (No Rack)
30 Bar Push Ups (Elbows In)
Run 450Mts
*17 Mins Time Cap

WOD -
Sat 1st Feb
1
Feb14

"Zeus"

3 Rounds for time of:
30 Wall Balls
30 SDHP @ 34/20
30 Box Jumps @ 20"
30 Push Press @ 34/20
30 Cal Row
30 Push Ups
10 Body Weight Back Squats
 

WOD -
Fri 31st Jan
31
Jan14


Warm Up
Med Ball Deadlift
Med Ball triple Extension DL
Med Ball Clean


15 Minutes for: (Every 3 Minutes 5 HSPU's) 
Clean 
5-5-5-5-5


20 Minute AMRAP
2 Squat Cleans
2 Push Press
2 Back Squats
1 Behind The Head Push Press
7 MU's/14 C2B + 14 Dips
20 DU's/20 Attempts


Strength Club 19:00hrs
A. Clean Regression Complex (3 x Power Clean, 3 x High Pull, 3 x Deadlift) (4 Sets) (9+9 Reps)
B. Clean Pull (4 Sets) (4 Reps)
C. KB Row (2 Sets) (12 Reps)
D. TGU (3 Sets) (2 Each Side)

 

WOD -
Thu 30th Jan
30
Jan14

Warm Up
Burgener Warm Up

Strength (in 20 minutes)
Front Squat 
5-5-5-5-5
Split Jerk
3RM

15 Minute AMRAP:
7 Push Press @ 60/40Kg
10 OH Squats @ 60/40Kg
15 T2B

Finisher 
Max Reps HSPU's 3 Minutes

WOD -
Wed 29th Jan
29
Jan14

The 17:50hrs & 19:00hrs session will have a choice, either the WOD or Strength Club both will run at the same time. 
It's something we are just trying over the next few weeks. As normal feedback welcome.

Warm Up
Burgener Warm Up

15 Minute EMOM (Every 3 Minutes Complete)
10 KB Swings 28/20kg
10 Burpees
10 Pistols/20 Single Leg Step Ups 
2 Skin The Cat (5 Sec Hold)


For Time:
50 DU's/150 Su's
50 Ab Mat Sit Ups
40 DU's/120 SU's
40 Box Jumps 30/24
30 DU's/90 SU's
30 Pull Ups
20 DU's/60SU's
20 HR Push Ups
10 DU's/30 SU's
10 Air Squats

With Thanks CF Nottingham

Strength Club

A. Snatch Combo:Snatch DL, Snatch High Pull, Power Snatch (4 Sets) (1+1+1x2 Reps)
B. Back Squats (4 Sets) (5 Reps)
C. Push Press (4 Sets) (5 Reps)
D. Abs (Tabata Hollow Rock & Plank)

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