hero wod – Diego

Strength:-
5×8 Romainian Deadlift

3×5-8 rig assisted candlesticks

15 min EMOM
1 – 8+ Thrusters 50/35kg
2 – 8-12 C2B
3 – 12/9 Cal bike
4 – 8+ Power snatch 50/35kg
5 – KB lunges (farmers hold) 2×24/16kg

Strength:-
1 x Pause Split Jerk + 1 Split Jerk
6 working sets 60-80%

Metcon:-
5 min AMRAP
3 Wallwalks
15 Box jumps 24/20
30 DU’s
into
5 min AMRAP
3 Rope climbs
15 DB Push Press 2X22.5/15KG
30 DU’s

Strength:-
6 x 3 Front Squat Tempo 31X1

Metcon:-
4 rounds
5 Squat clean 75/50kg
7 STOH 75/50kg
7 Burpees pull ups
Rest 2 mins

DU / Crossover / DU Crossover skill
EMOM x 12 mins
Min 1 – 1 min of skipping skill
Min 2 – 15 sec hollow hold+10 hollow rocks+15 sec hollow hold
Min 3 – Strict HSPU 4-8 reps

Metcon:-
30 Cal row
30 Over the box jumps 24/20″
30 Deadlifts 80/55
30 Wallballs 9/6kg
30 V-sit ups
30 Cal Row
30 V-sit-ups
30 Wallballs 9/6kg
30 Deadlifts 80/55
30 Over the box jumps 24/20″
30 Cal row

Strength:-
Snatch:
6 x 1
Snatch pull + Hang snatch + snatch

Overhead Squat – build to 3RM

Jackie
1000m Row
50 Thrusters 20/15
30 Pull ups

Skill
EMOM x 3 rounds (6 minutes)
1 – 3-5 BMU / RMU or low ring transition work
2 – 6 / 6 Pistols

Strength:-
E3MOM x 3 rounds
8 DB Z Press
6-8 Chin ups

Metcon:-
3 Rounds
12 Front lunges 60/40kg
12 T2B
12 Clean and Jerk 60/40kg
12 Push ups

Hero wod:- Tommy Mac

Strength:-
1 x Pause Split Jerk + 1 Split Jerk
6 working sets 60-80%

*accessory work changes each week

Emma & Leah Birthday wod
30 rounds (15 each) YGIG
9/7 Cal Row
9 KB swings 24/16kg

Into shared reps of
40 pull ups
41 box jumps

Strength:-
6 x 3 Front Squat Tempo 31X1

Cardio intervals – choose your cardio

8 x 200m run
rest 1 minute

8 x 250m/200m row
rest 1 minute

AB – 8 rounds
1 min on
1 min off