Strength:-

3 x 8-12 pistol squats (each legs)

Metcon:
10-1
Burpees
Squats
Situps
Push ups
Lunges

Core Finisher

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8 min Alt EMOM
15 – Glute Bridges
15 – Russian KB swings
Rest 1 minute

8 min EMOM
8 / 8 Half kneeling press
8 / 8 DB rows
Rest 1 minute

8 min EMOM
8 Thrusters
8 / 8 alt. lateral lunges

Finisher
50-40-30-20-10
Squat thrusts
Knees to chest situps

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Strength:-
10 min Alt EMOM
1 – 5-10 HSPU’s
2 – 5-8 Renegade arm rows both arms

20min AMRAP YGIG
12 front rack lunges
9 STOH
6 V-situps
3 burpees

Core finsher
100 situps, on the minute every minute 5 squat thrusts

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Strength:-

5 x 10-20 Goblet Squat / Weighted Vest or Barbell or Front Rack

Metcon:-
50 single arm alt. DB squat cleans
100 DU’s
50 Push ups
100 DU’s
50 single arm alt. DB squat cleans

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Strength:-

5 x 6-10 Squat cleans / DB / KB or Barbell

Metcon:-
5 rounds
20 push press L
20 single arm russian swings L
20 push press R
20 single arm russian swings R

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Strength:-
5 x 8-12 Seated or Z Press

Metcon:-
60 DU’s or SU’s
20 OHS or 10 / 10 SA DB / KB
20 Front Squats (or DB / KB front rack)
20 Back squats (or DB / KB back rack)
60 DU’s or SU’s
20 Shoulder Press or 10 / 10 SA DB / KB
20 Push Press or 10 / 10 SA DB / KB
20 Push Jerk or 10 / 10 SA DB / KB
60 DU’s or SU’s

Coach led core finisher

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Strength:-

3 x 8-12 pistol squats

Metcon:-
10 rds
14 goblet squats
7 Burpees
14 KB swings

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Murph Memorial in lockdown
1 mile run
100 KB hang sumo deadlift high pulls
200 Push ups
300 Air Squats
1 mile run

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S&C
3 x 3 supersets work for
20 Bulgarian split squat (10/10)
12  Push ups
Rest 1 minute
10 Renegade rows
20 Single leg RDL (10/10)
Rest 1 minute
20 Plank Knee to wrist (10/10)
20 Leg lowers

Tabata Finisher

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Hannah’s Birthday WOD
5 rounds, split reps with partner 20 / 20
40 KB swings
40 Situps with twist
40 Deadlifts
40 DU’s / SU’s / skaters
40 Push ups

Finisher, everyone:-
40 burpees for time

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