Thursday 28th May 2015   Warm Up – RX Clinic   Strength – Pause Snatch 5X3 Paused Snatch (3 count pause @ knee)   Conditioning – 4 rounds of: 1:00 ME Burpee Box Jumps 1:00 ME T&G Clean & Jerks 70/50 1:00 ME HS Walk 1:00 Rest  

Wednesday 27th May 2015   Kia Ora Team – No class this Saturday 30th May, and only one class next Monday 1st June at 8:00 am.   Strength – Push Press 2-2-2-2-2     Conditioning – Two Rounds For Time: In Pairs complete the following as fast as possible 50 Burpees 75 Snatch (35/20) 100 Wall Balls …

Tuesday 26th May 2015   Kia Ora Team – Reminder that we are closed this weekend. No Saturday morning class.   Strength 4X10 Front Squats Conditioning – 12:00 AMRAP of: 75 Double-Unders 10 KBS 24/16 (Left Hand) 10 KBS 24/16 (Right Hand)

Monday 25th May 2015 Warm Up – Animal Skill – Kipping Pull Up Progressions Conditioning – For time: 15 Pull ups + T2B 1 Clean (70% 1RM) 1 Clean (75% 1RM) 1 Clean (80% 1RM) 1 Clean (85% 1RM) 1 Clean (90% 1RM) RX+ sub the pull ups + T2B for Muscle Ups

Saturday 23rd May 2015   Warm Up – Run 500 m, 1 length of inchworms, Dislocates, OHS, Sotts Press   Gymnastics – Skin the cat   Conditioning – 15 Min AMRAP 15 Shoulder to Overhead 30 Sec Rope Hang 2 x 50 m Tyre Sprints   Post Wod Mobility – Hip Opening Series and Glute …

Friday 22nd May 2015   Warm Up – Animal   Strength – Alternating Sets 4 x 10 KB OHS (5 Right, 5 Left) 4 x 10 Chin Ups (Note: If 10 UB is too easy, add weight)   Conditioning – For Reps 2 Min AMRAP Max Effort – Wall Balls Max Effort – DU   …

Thursday 21st May 2015   Warm Up – RX Clinic   Strength – Clean and Jerk 10 Minutes to warm up to working weight, then;   10 Min EMOM – 3 C&J (TnG)   Conditioning – 3 rounds for time of: 200 m Run 16 chest-to-bar pull-ups 9 strict deficit handstand push-ups Time cap: 16 …

Wednesday 20th May 2015   Warm up – Bring Sally Up Air Squats + Hollow/Arch   Strength – Alternating Sets 1a) 4X10 Back Squats 1b) 4 x 30 Sec L Hang   Conditioning – For time: 21 thrusters 52.5/35 12 Toes to Bar 15 thrusters 9 Toes to Bar 9 thrusters 6 Toes to Bar

Tuesday 19th May 2015   Skill – Kipping Ring Dips   Strength 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips   Note: If you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping. Similar to yesterdays Pull Up complex, …

Monday 18th May 2015 Warm up – 8 min for quality: 10 Strict K2E 10 Scapular Pull Ups 10 Dive bombers 10 Barbell muscle snatch 10 OHS Strength/Skill 5 sets: 3 Pull ups + 3 C2B Pull ups + 3 Bar Muscle-Ups Note: The goal is unbroken. If you are still working on these skills …