Strength: 20 mins to perform
5x3 snatch pull to knee(3 sec pause)@90-100%
3x3 hang power snatch + ohs@70% and build
3x1 snatch (stay light and work on form)

Wod: 15 min amrap
DBsquat 10r/10l
DBC&J 20 reps alternate
DBOHL 10r/10L
DBSnatch 20 reps alternate
@22.5/15kg (1DB)
After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.

Strength 15 mins to perform
3x2 clean pulls@100-110%
2x2 power clean + front squat@80%
3x1 clean start @80% and build

Wod: Emom 20 mins (40 secs on/20 secs off)
1: Cal ski
2: BMU
3: Cal row
4: Wall walks
5: DUs

Strength: again a sample of what we have been working on in barbell club, go heavy on the pulls be explosive in the shrug position, then work on good form in the cleans.

Wod: go hard and fast in this Wod! Aim to get as many cals and reps as possible.

Strength: 15 mins to build upto a 3rm thruster

Wod: “Coe” 10 RFT
10 thrusters@40/30
10 ring press-ups

Wod: hopefully ! After a heavy 3rm the thrusters will feel light. Have a plan with this Wod , break into manageable sets , avoid redlining and single reps.

Skill: HS holds and walks

Wod: 10 min Emom
Eve: 10 DL@100/70
Odd: 10 Box jumps@30/24”

Wod: working on high volume deadlift mixed with explosive movements! Aim to go tng with dl and get as much rest in as you can so you have energy to perform big box jumps !

Skill: T2B

Wod: 100 wall ball@9/6*
Start with 5 burpees and every minute perform 5 burpees untill you reach 100 wall ball

Wod: sprint Wod! Aim to accumulate 100 reps as fast as possible.

Skill: HSPU

Wod: Emom 4rds (16 mins)
1: 5 RMU
2: 10 SDHP@50/35
3: 10 Pistols
4: 10 Hang sq clean@50/35

Skill: a chance to follow some new progressions.

Wod: try to keep reps and intensity high

Strength: pull ups-
5 mins to find a max set of unbroken strict pull ups
Or max effort isometric hold
make you sure you write this down as this will form your pull up programme

Wod:
3 min Me cal bike
1 mi rest
3 min Me T2B
1 min rest
3 min Me cal row
1 min rest
3 min Me HSPU
1 min rest
3 min Me cal ski
1 min rest
3 min Me BBJO@24/20”
1 min rest

Wod: these are ME rounds go hard and fast , give it everything you can. Use the 1 minute to record score and take on water.

Skill/Stength: 10 mins technique and build upto a heavy Thruster

Wod: “Jackie” For Time
1k Row
50 Thrusters@20/15
30 pull ups

Wod: all out sprint! Go hard and fast on the rower and aim to go unbroken on thrusters , try to get pull ups done in two sets. Scale if this is not possible.

Strength: 20 mins back squat
0-2 10@50%
2-4 8@60%
4-6 6@70%
6-8 4@80%
8-10 2@90%
Then 10 mins to build to a heavy single

Wod: 3 RFT
400m run
10 STOH@70/50

Strength: a chance to warm up properly into a 1rm , progressively build the weight as reps decrease.

Wod: move fast on the run but not sprint pace and aim to go unbroken on the STOH, challenge yourself with the weight.

Strength:
1A: pull up programme
1B: Ring dips 3x50%
1C: Rope climb Emom

Wod: “ Bradley” 30 min TC
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Wod: go hard and fast , sprint the 100m and aim to go unbroken , scale to keep in line with this.