Strength: 20 mins to find a 2rm Deadlift (sumo stance is allowed)

Wod: 3RFT
400m run
10 STOH@50/35
10 OHL@50/35

Wod: go hard and fast ! Aim to go unbroken , sprint Wod.

Skill: HSW strength drills

Wod: “Nicole” 20 min AMRAP
400m run
ME pull ups

Wod: your score is pull ups achieved ! Pace the run!! Be tactical

Strength: 20 mins to get a 1rm back squat

Wod: 7 min ascending ladder
2-4-6-8 etc
Thrusters
Ring dips

Strength: 20 mins to get a 1rm build up gradually and then aim to hit a new 1rm(the heaviest you can lift for 1 rep)

Wod: go hard and fast ! Sprint Wod aim to go unbroken on thrusters and take small breaks in ring dips

Friday
Wod: 18.3! 14 min TC
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Wod: get through as much work as possible!

Strength: 15 mins to find a 3rm OHS

Wod:
Every 3 min for 5rds
50 DU
10 HSPU
*reps you don’t complete minus from score.

Wod: Aim to complete each round as fast as possible

Strength: 15 mins to build up to a 2rm clean (anyway)

Wod: 15 min Emom
Min 1: 8 thrusters@40/30
+ 8 T2B
Min 2: 20/17 cal row
Min 3: 20 DBC&J@22.5/15

Wod: aim to get work completed as fast as possible and then recover fast.

1A- 12 min Emom
1: 3-5 BMU
2: 10-12 pistols
3: 15-20 HRPU

5 min rest

1B- 10 min ascending ladder
30 Sit ups
4-8-12.....
Power snatch@50/35

Start on 1A a gymnastic Emom , aim to test yourself out then , get ready for a fast barbell cycling Wod.

Skill:
1A: 5 mins practicing pistols
1B: 5 mins practicing HSPU

Wod: 21-18-15-12-9-6-3reps
Front squat@50/35kg
BOB

Skill: a chance to work on some hard gymnastic elements, work towards the hardest progression possible for yourself.

Wod: aim to maintain a steady pace , try to keep hold of the bar on front squats and move steadily on BOBs

Wod: 30 min Emom (40 secs on 20 secs off)
1:DBstepovers@22.5/15@2420
2: STOH@70/40
3: rope climb
4: Akbs
5: sit ups

Wod: working on maintaining a high intensity, try to set yourself high target rep ranges at the start and maintain throughout the 6rds.

Tuesday 27th November

Strength: 15 mins to work upto a 5rm bench press

Wod: For time
Buy in 100 DUs
20 T2B
20 burpees
15 C2B
15 Air squats
10 T2B
10 burpees
5 C2B
5 Air squats
Buy out 100 DUs

Wod: again trying to keep intensity high , sprint Wod transition from movements fast.