19/03/22

Strength

Push-Jerk
5-4-3-2-1
-Increase weight each set to finish AHAFA

Core

3- Rounds
30 sec- Plank-hold
30- sec- Rest
30 sec- Hollow-Hang
30 sec- Rest

WOD

7-Rounds
7-GTOH #85 #115
7- HSPU
7- T2B

19/03/21

Strength

Back-Squat
5 x 5 + @ 75% ( rep out on set 5)

WOD

10 min Amrap
10- KB-Snatch #16 #24
15- KB-Swings #16 #24
20-Wall-balls #14 #20

19/03/20

Strength

10 min E2MOM
6- Dumbbell Bench-Press
4- Bent-over Barbell Rows
-Try to be explosive with these movement, AHAP,
increase weight to finish Heavy

Core

4-Rounds
20 sec Slam-Balls
10 sec Rest
20 sec Russian Twists
10 sec Rest

WOD

4-rounds for max reps
1 min-Calorie Row
1 min- Ring-push-ups
1 min-Box-Jump-overs 20/24”
1 min- Rest

19/03/19

Strength

Snatch
3 sets 3 reps, work up to 80% of 1 RM

Overhead Squat
3 sets 3 reps, work up to 80% of 1 RM

WOD

10-9-8-7-6-5-4-3-2-1 for time:
Deadlifts #135 #225
Chest-to-bar Pull-ups

19/03/18

Strength

10 min E2MOM
3-Hang-Power-Cleans
1- Thruster
-Build up weight to finish heavy

Core

3-Rounds
30-Flutter kicks
10-Sit-ups

WOD

1 round for time:
20-DU’s
20-Hang-Power Cleans #65 #95
20-DU’s
20-SDLHP #65 #95
20-DU’s
20-Push-Press #65 #95
20-DU’s
20-Overhead Squats #65 #95
20-DU’s
20-Front-Squats #65 #95