Monthly Archives: January 2017

Wednesday 1st February

BB/CF Cycling: 3×10 hang squat snatch 3×15 knees to elbow Met Con: 3 rds 50 KB swings 24/16kg 35 push ups 20 pull ups

Tuesday 31st January

Strength: C&J 5×2 OH squat 3×5 Met Con: 6 squat snatch 75/50kg 15 chest to bar pull ups 9 squat snatch 60/40kg 12 chest to bar pull ups 12 squat snatch 50/35kg 9 chest to bar pull ups

Monday 30th January

Strength: Bar muscle up 3x max CF Cycling: 21,15,9 handstand push ups Met Con: Open wod practice 14.3 8 min AMRAP 10 deadlifts 60/42.5kg 15 box jumps 24/20″ 15 deadlifts 85/60kg 15 box jumps, 24/20″ 20 deadlifts 102.5/70kg 15 box

Sunday 29th January

Gym closed

Saturday 28th January

Strength: Snatch 5×3 Squat 3×5 Met Con: 800m run 30 ball to shoulder 60/40kg 800m run

Friday 27th January

Strength: Jerk 5×2 Ring Dip 3×15 Met Con: 5 rds 12 over the bar burpees 9 power snatch 50/35kg 6 oh squats

Thursday 26th January

BB/CF Cycling: 3×10 hang squat snatch 3×15 chest to bar Met Con: 14 min AMRAP 60 cal row 50 toes to bars 40 wall ball 30 cleans (any) 62.5/45kg 20 muscle ups

Wednesday 25th January

Strength: C&J 5×2 OH squat 3×5 Met Con: 8 rds 5 deadlifts 150/100kg 15 push ups

Tuesday 24th January

Strength: Bar muscle ups 3xmax CF Cycling: 3×12 alternating kb snatch Met Con: 3 rds 60 air squats 30 pull ups

Monday 23rd January

BB/CF Cycling: Deadlift 20rm t&g 2x60sec bar facing burpees Met Con: 5 rds 15 chest to bar 25 push ups 50 double unders