LIFESTLYE//STRENGTH//COMMUNITY

WOD

Tues 10th March WOD + BB

"Every 3 min x 5 sets 3 Front Squats +5 Back Squats 10 Deficit Press Ups" WOD "AMRAP 12 mins 4 HSPU 8/6 Cal Machine 100m Run" BB "Snatch 5x2 @ 75% + Snatch Push Press 4x6 AMRAP Pendlay Row x8 DB Step Ups x4 e/side Weighted Sit Ups x12"

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Mon 9th March WOD

"10 mins build to a Daily heavy 5 Deadlift EMOM x6 3@ 90%2@ 90%1@ 90% (3s Negative) 2nd Round @ 80% 2 mins Rest Max reps @70% " WOD "2R- add all Cals and reps 3 min Row 1 min Rest 2 min Lunge 1 min Rest 1 min Wallball 1 min Rest"

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Sat 7th March BB+WOD

"Clean and Jerk 2-2-2-2-2-2-2 pause in bottom of jerk dip + catch for 2s With a partner acc 60 BTN Presses 60 Kang Squats 60 Bicep Curls " "Work up to a heavy 5 Bench Press. then 5 @ 90% Max Parallel RRows 5 @ 80% Max Parallel RRows 5 @ 70% " WOD "In pairs, 20 min...

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Fri 6th March WOD + Semi-Private Training

10 mins Handstand/Walk Practice WOD In teams/pairs 30 min timer 40 C2B / PU 30 Synchro KB Lunge 20 D-Ball/Sandbag over shoulder 10 Wall Climbs Semi-Private Session- Focus TTB "Est a max u/b Knee Raise or TTB set Work on Pistol Progressions (position) 3-5RFT 20m HS...

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Thurs 5th March WOD+ BB

"High Hang Snatch + Hang Snatch build to a heavy set over 5 sets Paused OHS (4s) 1-1-1 WOD "With a partner, AMRAP 10 mins alt movements 5 OHS 10 Box Jump Overs 12/10 Cal Machine" BB "Paused Snatch Pull + Paused Snatch (2s @ Liftoff on both reps) 4x (1+1)x2 Snatch...

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Wed 4th March WOD

"15 min AMRAP (quality) 8 DL 3 Strict TTB +20s Hanging Flutter Kicks 8 s/a Turkish Sit Ups e/side 40s KB FR Hold " WOD "On a 7 min timer 1km Row Check in AMRAP remaining time 75 DUs 10 alt KB/DB Thrusters x2R Rest 3 min between Rounds "

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Tues 3rd March WOD + BB

"With a building weight EMOM x4 Clean + Hang Clean + Push Press (1+1+2) Every 2 mins x4 sets Clean + Hang Clean + Push Press " WOD "Helen 3RFT 400m Run 21 KB Swings 12 Pull Ups" BB "Every 2 mins for 10 mins Clean + LH Clean + Jerk (1+1+2) Start @ 70% 3R 10 Back Squats...

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Mon 2nd March WOD

"EMOM x9 1-3. 1 Back Squat @RPE 9-10 4-6. 1 Back Squat @ -5-10% 7-9. 1 Back Squat @ -5-10% " WOD "4 min on, 2 min off x3R 3 Hang Cleans 4 FR Lunges 5 Burpees over the Bar "

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