Saturday
Taster class:
Strength
Kettlebells skills
 
WOD 3 rounds
Run 100m
20 Air squats
15 sit ups
10 press ups
5 burpees
 
Main class 11am:
EMOMx12:
Odd: 8 Pull ups + 8 Thrusters, 40/25kg
Even: 50 Dbl unders
WOD:
Battle of Britain Qualifying WOD 3
 
Friday
8 x 3 Thrusters – Climbing
WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
 
Thursday
Every 2 minutes for 12 minutes – climbing
Power Clean, front squat, hang squat clean, Split Jerk
 
WOD
2 min work 2 min rest x 6
Double unders x 50
Wall balls 25
Muscle ups 5
 

Wednesday
Warm up
100m handstand walk
12 minutes of
Mastering single leg squats
Pairs WOD 12 Minute amrap
40 synchronised step ups
40 Pull ups
40 HSPU
40 V-ups
 
 
 
Tuesday
 
Snatch Complex
5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing
1. Conditioning
60 double unders
50 Burpees
40 Toes to bar
30 Front squats
20 Push press
10 Chest to bar pull ups
RX 50/25kg
RX+ 60/35kg & muscle ups instead of Chest to bar pull ups
 
Monday
Warm up: – Tabata double unders vs Chest to bar pull ups
Every 2:30
5 x  2 Strict press, 2 push press, 2 Push jerk Climbing
 
10 Mins Warm up – Focus on barbell sk
1. Conditioning
“Elizabeth”
21-15-9
Cleans 60/35kg
Ring Dips