We need more of this after WODs esp with comps coming up 

Oly - Snatch Complex

Power Snatch + 2 x OH squat

10 min EMOM

1 x complex

Gymnastic -

3 rounds

1 min - L- sit hold on pull up bar

Endurance

Run 100m rest 30 sec

Row 200m rest 30 sec

Strength - Push Press 

5 x 5 +2.5kg 

Gymnastic - 10 min EMOM 
5-10 S pull ups 

WOD -  5 rounds 
4 cleans 
6 STOH 
800m run 

GWOD - Optional 

skills - shoulder stability 
grip strength 

WOD - GHD sit up 
Plank hold 
OH walk 
needle snaps 

Time to start pushing the HAM button 

Oly - 5 min EMOM 
1 x Power clean 

5 min EMOM
1 x snatch 

NB - Pick a new weight 

WOD -  
20 min AMRAP
5 Deadlift 
10 Push ups 
15 Box jumps 

Extras - 10 min EMOM 
3-5 Muscle ups 
or
5-15 ring dips 

Endurance 

Run or Row - 4 min on, 3 min off 

That moment you look at your hands to check they are ok, hand maintenance is so important gang 

Strength - Front squat 
5 x 5 + 2.5 kg 

Gymnastic - 10 min EMOM 
5-10 pistols 

WOD  
8 min ladder 
3 thrusters 
3 ctb 

- increase by 3 each round 

HAM Friday is Def here today

WOD - EVA
5 Rounds
800m Run
30 KB swings
30 Pull ups

NB - this will be scaled for pups and cats

Extras - 3 min Plank Hold

Strength - Deadlift
5 x 5 - +2.5kg

OLY - Snatch complex

High hang, hang and full snatch
build to a heavy single

10 min EMOM
1 x snatch complex

Endurance

Row or Run - Tabata - 20 sec work, 10 sec rest

Remember when thinking about the extras we are focusing on improving movement mechanics to increase intensity when doing WODs, if you can move your strict movements for reps 10 plus when adding a kip you'll move faster and for longer. this elite program is focused around building strength on strict movements to aid wods at high intensity.

also take a look at your nutrition to see if your getting the fuel needed to maintain intensity I have just changed mine by increasing my carb intake which has allowed me to last longer in wods and not burn out


Strength - Push Press
5 x 5 +2.5kg

NB - we should be near to around 10kg increase from week 1

Gymnastic - 10 min EMOM
10-15 rebound box jumps

NB - focus on speed beat the clock

WOD - 15 min Ladder

3 Front Squats
3 TTB

increase by 3 each round