18/07/20

Strength

Floor-Press
12 min's to build up to a heavy triple

WOD

1-RFT
30- Overhead-Squats #65 #95
30-Slam-Balls #30 #40
30- KB-Swings #16 #24
400 m Run
30- KB-Swings #16 #24
30- Slam-Balls #30 #40
30- Push-Press #65 #95

18/07/19

Strength

Front-Squat
3 x 5 @ 80%

Core

20/10 x 6
Handstand Hold
Hollow-Rocks

WOD

10 min AMRAP
10- Deadlifts #85 #115
10-Barbell Reverse lunges #85 #115
10-Burpees

18/07/18

Strength

Jerk (deload)

1 x 8 @ 30-40%
3 x 6 @ 40-50%

WOD

5-Rounds
9- C2B Pull-ups
6-Clean & Jerks #95 #135
12-Wall-balls #14 #20

 

18/07/17

Strength

Snatch
2 @ 70%
2 @ 75%
4 x 2 @ 80%

Core

6-Rounds
20 sec. AbMat Sit-ups
10 sec. Rest
20 sec. Plank
10 sec. Rest

WOD

30-20-10
Dumbbell Snatch #35 #50
Box-Jumps 20/24"
Ring-Dips

18/07/16

Strength

Back-Squat
5 x 3 @ 70%
(5 sec eccentric on rep 1)

WOD

2-Rounds (18 min cap)
400 m Row
16-Thrusters #65 #95
400 m Run
16- Toes-to-Bar