Week 7 (7/15) 

30^th December 2019 – 5^th January 2020 

Block 1: Strength focus  

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Overview for this week:  

Monday: Back squats / Rainhill WOD 

Tuesday (NYE): In-house pairs competition. 

New Years Day: Closed, no classes. 

Thursday: Cleans 

Friday: Snatch 

Saturday: Partner WOD / Gymnastics

Sunday: Olympic lifting class / Rest day 

MONDAY 30^th DECEMBER 

STRENGTH: 

Back squat 

3-3-3-3-3 

Build over 5 sets to a heavy 3 reps for the day. Use this as a chance to get back under the bar after the break. NOT a 3 rep max, but see what you’ve got.  

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WOD: 

Rainhill seedings workout #2 

5 rounds for time 

15 Wall balls 9/6kg to 10/9ft target 

10 Box jump over 24/20”  

TUESDAY 31^st DECEMBER 

In-house pairs competition. Partners to be drawn from a hat on the day. 

Everyone welcome ?  

WEDNESDAY 1^ST JANUARY 

Closed. No classes. 

THURSDAY 

OLYMPIC LIFTING: 

20 minutes to build  

Establish a max for the day: 3 x Hang Squat Cleans OR Hang Power Cleans 

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WOD: 

For Time: 

30-20-10 

STOH 

Burpee over bar 

Hang power cleans  

Rx: 50/30kg  

FRIDAY 

OLYMPIC LIFTING: 

20 minutes to build  

Establish a max for the day: 3 x Hang Snatch (power or squat) 

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WOD: 

Open workout 14.1 

10 minute AMRAP

30 DU 

15 Power snatch 35/25kg  

SATURDAY 

SKILLS: 

Pull up practice. Ring rows, Jumping, Kipping, butterfly etc.

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PARTNER WOD: 

‘When Angie met Karen’ 

In pairs, split work however: 

For time: 

150 wall balls 

100 pull ups 

100 push ups 

100 sit ups 

100 air squats 

Time cap: 25 minutes 

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OPTIONAL FINISHER: 

In teams of 4 

120 calories on the bike for time. 10 calories each alternating until reaching 120.

1 person working at a time, go hard. 

SUNDAY 

Olympic lifting class / rest day