TIME TO SKWAT!

WORKOUT OF THE DAY

STRENGTH

Front Squat

4 x 3 at 60% of your 1RM

3 x 3 at 70%

2 x 2 at 80%

1 x 10 Drop set at 50% of your 1RM

CONDITIONING

Bodyweight WOD

4 rounds for time of:

40m Bear Crawl

20 Jumping Lunges

40 sec Plank

20 Push-ups

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TECHNIQUE TUESDAY

WORKOUT OF THE DAY

SKILL

Pistols and Double Unders

CONDITIONING

A. “After Burner”

Perform Double Unders with an 8 min cap:

5-10-15-20-25…..50-45-40-35……..5

*Only move to the next rep scheme once you have successfully completed the one before unbroken.  If you are working on your double unders then feel free to throw in singles in between.

B. 3 rounds of time of:

20 Alternating Pistols

20 Sumo Deadlift Highpulls 40/30kg

10m Handstand Walk, or 10 HSPU, or 10 Pike HSPU

 

Clean and Jerk Waves

WORKOUT OF THE DAY

STRENGTH

Clean and Jerk Waves

A. Every 1:30 complete the following sets:

1 – 3 CJ @ 60%

2 – 2 CJ @ 65%

3 – 2 CJ @ 70%

4 – 1 CJ @ 78%

5 – 1 CJ @ 82%

6 – 1 CJ @ 88%

B. Clean Pull

5 x 3 at 100% of your best clean and Jerk

CONDITIONING

Quick Burn

7 minute AMRAP:

10 Toes to Bar

20 KBS 24/15kg

30 Double Unders

GRIP AND RIP

Sarah – Thrusters in the morning sun

WORKOUT OF THE DAY

STRENGTH

Snatch from Blocks (at knee)

4 x 4 – building weight and getting a feel for the position

CONDITIONING

Grip and Barbell Partner WOD

3 rounds for time of:

50m Pinch Carry 15/10kg (each)

40 Hang Power Snatches 30/20kg

30 Dumbbell Deadlifts 20/15kg

40 sec Deadhang (together)

FRIDAY IS CHIPPER DAY

J-Dogg, a GEO Ol’ Dog

WORKOUT OF THE DAY

CONDITIONING

For time:

30 Burpee Pull-ups/Burpees Ring Rows

800m Run

30 Overhead Squats 50/35kg

40 Wallballs

50 KBS 24/16kg

40 wallballs

30 Overhead squats 50/35kg

800m Run

30 Toes to Bar

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