Mobility - Focus on Shoulder mobility for the week
- Lats
- Traps
etc
- retest with a PVC pipe in front rack and over head

Strength - Back Squat

10 x 2 @ 70% 1RM

Gymnastics - 10 min EMOM
- 0-5 mins
2-5 Muscle ups
- 5-10 min
10-15 TTB

Skill - 3 min
max effort Double unders

WOD - 4 rounds
15 Clusters
500m Run

Midline - 3 min hollow hold

Strength - Press

5 x 5 +2.5kg

WOD - The Ghost

6 rounds
1 min Row cal
1 min burpees
1 min Double unders
1 min rest

Score is rep per round

WOD - Find a 1RM
Cluster

then

10 min EMOM
2 @ 75%

Endurance is a must today

Run/Row - 1200m repeats, 2min rest

Try to do the strength before WOD

Strength - Deadlift
5 x 5 +2.5kg

Gymnastic - 10 min EMOM
5-10 HSPU

WOD - 5 rounds
500m run
21 kb swings
12 TTB

Oly - 10 min EMOM

5 x Squat Snatch

10 min EMOM

5 x Power clean

NB- we will be adding jerks in on the next cycle

WOD- Tabata

pull ups
push ups
sit ups
squats

gymnastics - 3 min hollow hold

endurance

Run/Row - 3 rounds
60 on, 60 off, 60 on, 45 off, 60on, 30 off ,60 on, 15 off

Metcon - Open
17 min AMRAP
40 burpee
30 snatch
30 burpee
30 snatch
20 burpee
30 snatch
10 burpee
AMRAP snatch

Gymnastics - 10 min EMOM
5 - 10 dips

Strength - Back Squat
5 x 5 +2.5kg

WOD - Bull
2 rounds
200 double unders
50 OH squats
50 pull ups
1 mile run

Extras - 10 min EMOM
5-10 dips

Strength - Deadlift
5 x 5 +2.5kg

Strength - 5 min EMOM
3 x Snatch
then
5 min EMOM
3 x clean

WOD - Slit jerk or Push Jerk
tekkers working on form

10 min EMOM
4 x Jerk (you choose what you wanna work on)

Endurance-

Run/Row - 6 min on, 3 min off

WOD - 4 rounds
25 thrusters
25 sdhp

Extras - 10 min EMOM
5 - 10 HSPU

Strength - 10 min EMOM
5 x Back squat (increase load by 2.5kg)

Strength - 5 min EMOM
Power Clean x 4 (same weight)
then
5 min EMOM
Power Snatch x 4

WOD - 3 rounds
3 min Work, 1min Rest

3 C&J
6 push ups
21 Double unders

gymnastic - 3 rounds
1 min Handstand hold/walk

Endurance -

Run or Row - 100m work, rest 30 sec

WOD - retest
for time

Run 2 miles
100 Squats
Run 1 mile
100 Squats

Extras - 10 min EMOM
5-10 Pull ups

Strength - Press
5 x 5

Mobility - hip and hamstring

WOD - Randy

75 x Power snatch

Strength

Deadlift 5x5 +2.5kg from last time

WOD - Murph

1 mile Run
100 pull ups
200 push ups
300 squat
1 mile run

Mobility - ankles and hip focus

Strength - 10 min EMOM
3 x Power Clean (building reps)

WOD - for time
Cash In - 50 wall balls
Annie
50-40-30-20-10
Double unders
Sit ups

extras - 3 rounds
5-10 Dips

Endurance

Run - 1000m repeats, rest 2:30 till form drops

Row - 1250m repeats, rest 2:30 till form drops

throw back monday looking back on some gym videos

Mobility - lats, traps, hips

WOD - Heavy Grace

30 x Clean and Jerk @80%

Gymnastic - 20 min EMOM
odd 5-10 HSPU
even 5-10 TTB

Strength - 5x5 Back Squat

Happy Birthday Jon boy

WOD - for time
5 rounds
800m Run
32 Box jumps
32 GTOH

no extras today we will be increasing strength work from next week for a month and making more of the endurance days just for a month so might mean training as a CFBelite group

WOD - Cleans

10 min EMOM

2 reps

Endurance

Run/Row - 4 mins work 4 mins Rest repeats

Right Gang time to get back on it some of you seem to be drifting away from what is programmed, no one did the endurance extras like we normally program. Let stick to the plan if you have any issues with the programming ask me and Ill fill you in on what we are aiming for

WOD - Nicole
20 min AMRAP
500m Run
max effort pull ups

Extras - 3 rounds
5-10 box jumps

Strength - 5x5 Deadlift

thought of you tim when this came up

Mobility - lats and hips massive focus point

WOD - Min 0-5
AMANDA
9-7-5
Muscle ups
Snatch

min - 5-10
21-15-9
front squats
Burpee over bar

min 10-15
3 rounds
15 Oh squats
50 double unders

gymnastics - 10 min EMOM
5-10 pull ups

Mobility - 20 mins shoulder stability

WOD - 4 rounds
500m Run
20 Floor Press

Gymnastic - 10 min EMOM
5-10 Ring Dips
- remember this is different to class

Strength - 5 x 5 Bench Press
work to a heavy load and repeat for 5 sets