Oly - 10 min EMOM

1 x Snatch

10 min EMOM

1 x Power Snatch

WOD - 3 rounds
500m Run
21 Power Snatch
12 HSPU

Gymnastics -
3 x 5 weighted pull ups @75%

Endurance - Row - Tabata - 8 x 20 sec work, 10 sec rest

NB - hit this hard and all out

Happy birthday to my partner in crime and the woman of my dreams .........LOUFIT

Strength - Front Squats
5 x 5 +2.5kg

Gymnastics - 10 min EMOM
5-10 dips


WOD - Happy Birthday LouFit

30 min AMRAP

8 Push ups
9 Sit ups
84 Double unders

 

Strength - Deadlift 
5x5 +2.5kg 

Gymnastic - 10 min EMOM 
5-10 dips add weight if needed 

For time 
100 wall balls 
100 pull ups 
100 db snatches 
100 pistols 

25 min time cap 

NB - please start to work on structure in these wods ready for comp season 

let get after this position and speed on drop

- Mobility - spend a good 20 mins getting loose 

we are now programming for comps so intensity must be high when hitting are met cons and thursdays more form and positioning focus on lifting 

- Oly 
Clean complex 
High hang, hang, full clean 
Work to a heavy single 

then 10 min EMOM 

1 x complex @75-85% form focused

Endurance - 

Run or Row - 3 x (90s, 60s, 30s) rest 30 sec after each interval 

Strength - push press 
5x5  +2.5kg 

Gymnastic - 3 rounds 

Muscle up progressions 

10 x knee muscle ups 

10 x heel muscle ups 

10 x jumping muscle ups 

rest 1 min after each round 

NB - focus on tight hands to body 

 - wod 
Mash up weds
30 min rolling clock 
10 min AMRAP
5 pull ups
10 push ups 
15 squats 
Rest 5 mins 
21-15-9 
Sdhp 50/42.5
Burpees 
Rest 5 mins 
30 snatches 
Max effort muscle ups 

Oly - 10 min EMOM 

1 x Power clean 

then 

10 min EMOM 

1 x snatch 

Pick a new working weight about 75-80%

- Wod 
21 dhspu 
500m run 
18 dhspu 
500m run 
15 dhspu 
500m run 
12 dhspu
500m run 
9 dhspu 
500m run 
6 dhspu 
500m run 
3 dhspu 
500m run 

 Gymnastic -  10 min EMOM

5-10 TTB 

Strength - front squats
5 x 5 +2.5 kg

Gymnastic - 10 min EMOM
5-10 pull ups

WOD - 5 rounds
50 double unders
15 OH squat

midline - 3 min plank