Tuesday 3rd December 2019 Strength – Front Squat 3-3-3-3-3 Conditioning – 6 Rounds for time: 30 Double Unders 10 Dumbbell Snatch 5 Chest to bar
Monday 2nd December 2019 Strength – Deadlift 3-3-3-3-3 Conditioning – 4 Rounds for time: 400m Run 8m Weighted Lunges 15 Box Jumps
Saturday 7th September 2019 Conditioning – For time (Partner WOD – 1 male, 1 female) Row 100 calories 100 Pull-ups 100 Back Squats 100 Push-ups Run 1600m Partition workload as needed, only one player working at a time
Friday 6th September 2019 Strength – 15 mins for quality Sing Arm Overhead Carry AHAP Conditioning – 3 Rounds 20m Shuttle Sprints Air Squats Burpees Battle Ropes Note: 45 sec max intensity, 15 sec rest
Thursday 5th September 2019 Strength – Hollow and Arch Tabata Conditioning – 3 Rounds for time 20 KB Swings 12 Dumbbell C&J (6/6) 500m Run
Wednesday 4th September 2019 Strength – 5 Alternating Rounds 5 Single Arm Strict Press 5 Strict Pull Ups (weighted if needed) Conditioning – 12 Min AMRAP 200m Run 6 Clean & Jerk 60/40 8 Burpee Over Bar 10 Box Jumps 24/20
Tuesday 3rd September 2019 Strength – Pause Front Squats 2-2-2-2-2 Note: 3 second pause at the bottom of an active Front Squat. Conditioning – 5 rounds In 2 mins: Run 200m max burpees in remaining time. Rest 1 min between rounds. Score is total burpees completed.
Monday 2nd September 2019 Deadlifts Half Cindy
Saturday 10th August 2019 Conditioning – In Pairs for time: 800m Run 80 Push Press 50/35 120 Sit Ups 200 Air Squats 800m Run
Friday 9th August 2019 Back Squat – 3-3-3-3-3 Conditioning – 5 Rounds for time: 400m Run 15 Kettlebell Swings 32/24