19/01/16

Strength

3 reps at 75% of 1RM
2 reps at 85% of 1RM
1 rep at 90% of 1RM
1 rep at 95% of 1RM

3-Position Snatch
(upper thigh, below knee, floor)
3 reps at 60% of 1RM Snatch
2 reps at 70% of 1RM Snatch
2 reps at 75% of 1RM Snatch

WOD

5 min EMOM
16-Wall-Balls #14 #20
Rest 2 min’s
5 min EMOM
12-Box-Jumps 20/24”
Rest 2 min’s
5 min EMOM
14-KB-Swings #16 #24

19/01/15

Strength

Deadlift
2 reps @ 80%
8 x 3 @ 65% every 90 sec

Core

4-Rounds
12-Push-ups
12-Hollow-Rocks

WOD

8- Min AMRAP
8-Renegade-Rows #35 #50
8-Dumbbell Cleans #35 #50
8-Walking-lunges #35 #50 (front-rack)



19/01/14

Strength

A. Thruster program week 1 of 8
5 x 6+ @ 60% go every 2 min’s
B. Front-Squat
3 x 3 @ 85%

WOD

2-Rounds
30-Burpees
20- Chest-to-bar Pull-ups
10-SDLHP #85 #115



19/01/11

Strength

Floor-Press
-
In a 10 min window build up to a Heavy set of 5

Core

3-rounds
10- Barbell wipers
5- Barbell Roll-outs

WOD

100 DU’s/Buy-in
5-Rounds
12- K2E
4-DB-Step-overs #35 #50/20/24”
100- DU’s/Cash-out

19/01/10

Strength

A.Back-Squat
3 x 10 @ 65%
B. Seated DB-Strict-Press
12-9-6
* Start with a moderate weight, increase
weight each set

WOD

A. 6 min AMRAP
20-Wall-Balls #14 #20
15-Hang-Power-Cleans #85 #115
10- Push-Jerks #85 #115
Rest 3 min’s
A2 6 min AMRAP
20- Cal Row
10-Slam-Balls #30 #40