red tshirts friday

Strength - Press
5x5 +2.5kg

Gymnastics - 3 rounds
ME L-sit hold

WOD - 5 rounds
500m Run
30 Hang power snatch
30 dips

WOD - 5 min EMOM

2 x power snatch

5 min EMOM

2 x cleans and jerks

Endurance

Run or Row - tabata 8 rounds, 20 sec work, 10 sec rest

NB - Make sure you have a long warm up about 20 mins then go all out on the 20 sec

Strength - Deadlift
5 x 5 (+2.5kg)

Gymnastics - 5 min EMOM
1 length HS walk

midline - 3 rounds

10-15 back ext (DC, Tim and Chatty you must all do this)

WOD - Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squats

3 min rest after each round

If your short of time do strength section and endurance miss out WOD

Strength - 5 min EMOM
2 x Power clean
then
5 min EMOM
2 x Snatch

NB- build on last weeks lifts

WOD - Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Extras - 3 rounds
5-10 TTB

Endurance

Run- 1mile repeats with 3 mins rest
Row - 1600m repeats with 3 mins rest

Strength - Back Squat
5 x 5 (+2.5kg)

Gymnastic  - 10 min EMOM

5 - 10 Pull ups - plus weight

Open WOD 14.1

10 min AMRAP
30 double unders
15 power snatch

NB - compare scores to open

midline - 3 mins hollow hold

Strength - Deadlift
5 x 5 +2.5kg

Gymnastic - 10 min EMOM
5 -10 HSPU (strict)

WOD - Helen

3 rounds
500m Run
21 KB Swings
12 pull ups

Oly - 10 min EMOM

0-5 mins
1 x Power Snatch (heavier than last cycle)
6-10 mins
1 x Clean (heavier than last cycle)

Midline - 3 mins Superman hold

Endurance

Run or Row - 5 x 1000m rest 1:1