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

Mobility - Spend 10 mins in a air squat, hold bottom position

WOD - For Time

800m Run
21 Oh Squats
21 Burpee over the bar
800m Run
15 Oh Squat
15 burpee over the bar
800m Run
9 oh squats
9 burpee over bar

Gymnastic strength - 3 rounds
Max effort bar hang
rest 1 min

Strength - find a 2rm

bent over row

Ensure you do the endurance section of todays programming its important for your WODs


WOD - Power Snatch

10 min EMO|M

1 x Power snatch (heavier than last cycle)  

Endurance - long warm up 10-20 mins be warm before starting this one

Run - 20 sec work, 10 sec rest (use blocks long and short straights as working zones

Row- 20s work, 10 sec rest (use cal or watts for this weeks measurement)

Mobility - 10 - 20 mins Hip and traps

WOD - Isabel
30 x snatches

gymnastic  - 10 min EMOM
5 - 10 pull ups

Strength - 2rm Push press

bye bye pants

Strength - 10 min EMOM

2 x Clean and Jerks heavier than last week

WOD - ProjectPants

15 min AMRAP

30 Double unders
15 Clean and jerks

Gymnastic - 10 min EMOM

 5-10 HSPU

Run/Row - 800m repeats, 3 min Recovery until form/pace drops

If your sick clean it up don't leave a mess

Red Tshirt Friday

WOD -
50 Cal Row
50 Ring Dips
50 Wall balls
50 Deadlifts
50 Box Jumps
50 Push ups
50 Sit ups
50 Burpees
50 Squats
50 Cal Row

25 min time Cap

WOD - Oly thursday

Power Cleans

then

10 min EMOM

1 x Power Cleans @60-80%

Endurance

Run/Row - 6 min Repeats rest 4 mins repeat until form drops off