19/05/22

Strength

Bench-press

3 x 5 @ 75%
2 x 3 @ 85%
1 + @ 90%

Core

4-Rounds
20 sec- Ab-Mat Sit-ups
10 sec- Rest
20 sec- Flutter-Kicks
10 sec- Rest

WOD

5-Rounds
30 sec- Wall-balls #14 #20
30 sec- Rest
30- Sec- Calorie row
30 sec- Rest
30 sec- Push-ups
30 sec- Rest

19/05/21

Strength

10 min E2MOM
1 Snatch Pull
2-Hang-Power-Snatch
3-Overhead Squats

WOD

3-Rounds
15-KB-Swings #20 #32
9-Chest-to-Bar Pull-ups
15-KB-Swings
9- Toes-to-bar

19/05/17

Strength

10 min E2MOM
4-Stone-to-Shoulder @ AHAP

WOD

16 min AMRAP
6-Tire-flips
200 m Run
3-Rope climbs
12-Burpee Box jumps 20/24”

19/05/16

Strength

5-Rounds
1. Seated DB Press x 10
2. Static-Squat + Plate Rotation x 10 / side
3. DB-Turkish Get-up x 2 / side
4. Single-Arm DB Overhead Squat x 5 / side
* Rest 30 sec before each movement

WOD

1-Round for time:
50 calorie row
50-Wall-Balls #14 #20
50-DU’s



19/05/15

Strength

10 min E2MOM
3-Floor-press @ AHAP
6-Strict-Pull-ups

Core

2-Rounds
10-Barbell Roll-outs
20-Bird dogs

WOD

3-Rounds
5-Deadlifts #95 #135
10-Hang power cleans #95 #135
15-Front-Squats #95 #135
10-Bar-Facing-Burpees