Thursday the 10th of January

Skill

Cleans


Strength

Deadlift

Workout

15 Minute Amrap

Push Jerks 5 35kg/50kg

Bar Hop Burpees 7

Box Jumps 9

Wednesday the 9th of January

Skill

Snatch


Strength

Strict Press


Workout

AMRAP

10 minutes
5 Box Jumps
5 Squats
5 Wall Balls


Weight Lifting WOD

21-15 -9

Power Snatch 30/45kg
Over Head Squats 30/45kg

Tuesday the 8th of January

Strength

Back Squats

Working up to a heavy single - using 10 reps

Or

Skill

Muscle up Progression

Metcon

3 Rounds

400 metre run

25 Burpees

Weight Lifting Workout

"Grace "

30 Power Clean and Jerks

40kg / 60kg

10 minutes

Workout for the 7th of January

Hi everyone

New timetable starts this week.

Check the website.


Skill

Push Jerk

5 x 3 at @ 90%

Strength

Deadlift

3 x 5 @ 80%


Metcon

400 metre run


15 Thrusters
15 Pull Ups
12 Thrusters
12 Pull Ups
9 Thrusters
9 Pull Ups


400 metre run

12 minutes

Weight Lifting Workout

Hang Cleans 3 x 3 @ 80%

or go lighter

Hang Cleans 5 x 10 @ 60%

Friday the 4th of January

Skill

Hang Power Clean

2 x 5 @ 80%

OR

Strength

Strict Press

2 x 5 @ 75%


Metcon

8 minutes

Tabatha

Push Ups
Pull Ups

Weight Lifting Workout

3 sets of 5

Curtis P

Power Clean
Left leg / right leg Lunge
Push Press

Choose a heavy challenging weight ,with which you can still maintain good form.

THURSDAY THE 3RD OF JANUARY

Strength / Skill

Power Snatch 2 x 5 @80%

 Back Squat 1 rep max

Or

Muscle Up Training

If you wish to do some more work on achieving your muscle up as I know a few of you do, please let me know tomorrow and I will put you on a program that you should do twice a week.this training can be done instead of the strength and skill on the days programmed.

Metcon

Amrap 10 minutes

7 Wall Balls
100 m sprint
7 Pull Ups ( chest to Bar)
100m Sprint

Wednesday the 2nd of January

Strength

Pull ups

Workout

30 box jumps
30 Burpees
30 broad jumps

20 box jumps
20 Burpees
20 Broad jumps

10 box jumps
10 Burpees
10 Broad jumps

15 minutes