Saturday WOD

Trapbar deadlift 1, 1, 1, 1, 1
Glute ham raises 3 set

Swim for time
400m
Rest 3 min
400m
Rest 2 min
400m


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Thursday WOD

Floor Press 3, 3, 3, 3, 3
Bench 3 x 10 up from last week

15, 10, 5 reps for time of
Push press 60kg
Pull ups
Row 500m


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Tuesday WOD

Hang squat clean - work up to a heavy single and do 3-5 singles at that weight

Heavy DB bent over rows 3 sets

10 min tine cut off for max reps
Row 2km
Max rep double unders

10min Handstand practice




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Saturday WOD

Trap Bar Deadlift 3, 3, 3, 3, 3

3 rounds for time
25 burpees
50 double unders
100 jumping chins



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Thursday WOD

Bench 3 x 3
Bench 3 x 10 up 5kg from last week

Barbell complex
10 zercher squats
10 zercher lunges (5L/5R)
10 curl to press
10 bent over rows

5 rounds 1 min rest between efforts



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Tuesday WOD

Power Clean 5 x 1
3 sets heavy dumbell rows

As many rounds as possible in 12 minutes of:
Sprint 100m
10 Pull Ups
10 Push Ups

Saturday WOD

Trap Bar Deadlift 5, 5, 5, 3, 3, 3
Glute Ham Raise 3x10 (add weight so you can achieve all 10 reps with across the 3 sets)

For Time
21 Push Press 50kg
500m Row
15 Push Press 50kg
400m Run
9 Push Press 50kg
30 Cal on Airdyne

Thursday WOD

Bench 3 x 5
Bench 3x10 use a weight you can achieve all 10 reps with across the 3 sets (60% 1rm)

Rest 5 min

5 Rounds of Dumbell Complex
5 RDL
5 Squat Cleans
5 Push Press
Pullups max reps

Rest 5 min

3 Attempts at a max Wattage output on C2