WOD

Max Effort Day

Squat 3x5
Press 3x5
Power cleans 5x3
Renegade Row 25m using 1/2 body weight dumbells

WOD

Conditioning Day

For Time

400m Wheelbarrow Run 40kg

Then 10 Rounds of
5 Pullups
10 Pushups
15 Squats


400m Wheelbarrow Run 40kg


Start and finish with the runs

WOD

Max Effort Day

Back Squat 5x3
Snatch Grip Deadlift 5x3
Rack Jerks 5x3
L-Sit 1 Min total

WOD

Rest Day

Practice your handstands

WOD

Conditioning Day

For Time

150 Kettlebell Snatches

Guys 24kg / Girls 12kg

Alternate every 5-10 reps for the sake of your hands !

WOD

Max Effort Day

Dumbell Snatch 5x5
Dumbell Squat Clean and Jerk 5x5
Dumbell Floor Press One arm at a time 5x5 L/R
Carry a bodyweight sandbag for 800m


According to famed strength researcher Vladimir Zatsiorsky, there are three ways to build strength:

• Lift a maximal load, which is known as the Maximal Effort Method.

• Lift a submaximal load as explosively as possible, which is known as the Dynamic Effort Method.

• Lift a submaximal load to failure, which is known as the Repeated Effort Method.

WOD

Conditioning Day

Complete as many rounds in 20 minutes as you can of:

Squat Clean 3/4 bodyweight, 6 reps
25 Double Unders

WOD

Rest Day

WOD

Max Effort Day

Clean and Jerk 5x2
Power Snatch 5x2
Headstand Leg lifts 5x5

Congratulations to Mike Shaw on his first MUSCLE UP last night !