Well done to all of our athletes competing in the chariots of fire this weekend.


Monday
Deadlift 5 x 2 Climbing to 2 rep max
Pull ups giant set 20 reps. If you can do over 12 reps unbroken add weight.
Pairs WOD
To be completed in any order
60 Pull ups
50 Burpees
40 Toes to bar
30 Box jumps 30/24”

Tuesday
Every 2 mins for 20 mins – Building to new 1rm
1 x Clean & Jerk 1
Push press wod
WOD
10-8-6-4
Clean & Press
30 Double unders
RX 50/30 RX+ 60/35kg
Wednesday
Warm up
Every minute next exercise
2 rounds
5 Strict toes to bar
5 Press ups + 5 Broard jumps
30 second Hands stand hold
EMOTM alternating for 12 Mins
4 x Jumping bar muscle ups (on rack) / 4 x Bar muscle ups Kip
4 x Heavy USA KB Swings
WOD 8 Minute amrap
2 Chest to bars
4 Ring dips
6 KB Clean
RX 16/12kg
RX+
2 x ring muscle ups
6 KB Clean 24/16kg
Thursday
14 Mins Front squats building to 2 rep max
EMOTM for 5 mins 1 Wall walk and 4 shoulder taps
8 rounds for time
9 BOR
6 Lunges 40/25kg
3 Toes to bar

Friday
Every 20 mins building to new Snatch 1 RM
Spend 8 mins coaching double unders
WOD 8 Minute amrap
EMOTM
3 HSPU
2 Power snatch
+ Double unders for score
Score = Snatch weight x double unders
Saturday
Saturday
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5