Saturday 31st August 2013

A. “team WOD”
*teams of 2.

100x double unders
*50 each
50x hspu
*partner hold handstand
50x t2b
*partner hangs from bar
50x s2oh 50/40kg
*partner holds front rack

Both partners front rack walking lunges with length of the gym. 25m.

Friday 30th August 2013

A. Push Jerk 4×3, 2×2, 1×1

B. 3 rounds
1min per station, then rest 1min
Air dyne
GHD sit up
Push Jerk 40/30kg

Thursday 29th August 2013

A. Snatch Balance
*15mins to work to heavy single with good form

B. 5 rounds for time
15x kbs 32/24kg
Barbell Oh walking lunges the room 50/40kg
10x thrusters 50/40kg

Wednesday 28th August 2013

A. Pausing Back Squat 5×3
*two second pause at rock bottom

B. 26-21-15-9 for time
Ring Pull ups
Wall ball

Tuesday 27th August 2013

A. Clean
*15mins to establish a heavy double

B. 20min amrap
800m run
5 rounds of complex 80/60kg
Hang power clean
Front squat
Push press
Back squat
Behind head push press

Monday 26th August 2013

“Olympic Lifting Training Cycle”

This training block we will focus on Olympic Lifting. Over the next five weeks we will focus on all lifts and some accessory work that will help improve your lifting.
You will see some new lifts such as snatch pull, the idea of these exercises are to improve one particular part of the lift.
Also more complexes will be programmed where you do three movements in one set, this will not only improve technique but will also develop more muscular endurance for your met cons.
The last week of the cycle will be “Max out week”, each day you will attempt a max effort lift….PB Everything!

As for the met cons we will use the aerobic base and lactate capacity you have developed over the past few months and this block will be a little bit of everything. Long, short, heavy, body weight, intervals we are going to hit you from all angles!



Monday 26th August 2013
A. Power Snatch
*15mins to establish a heavy triple

B. 3x Power Snatch 80% of A emotm 5 mins

C. 15min Aramp
10x power snatch 40/30kg
50x double unders

Saturday 24th August 2013

This will be tough….
Horrible actually…
Miss me?
Lets call this WOD

“From Spain with Love”
Bez xoxox

A. For time (50min cap)
*using one bar. Take weight off as you go.

10x deadlift 100/80kg
20x power clean 80/60kg
30x power snatch 60/40kg
40x push press 40/20kg
50x back squat 40/20kg
60x burpees
70x push up
80x air squat
90x ring rows
100x double unders

Friday 23rd August 2013

A. Snatch
* work to max for the day

B. for time
Cash in. 1km run
10 rounds
3x snatch 60/40kg
10x wall ball

Thursday 22nd August 2013

A. Deadlift 3×5, 2×3

B. band hip extension 4×15

C. For time
Cash in. 1km row
6 rounds
3x deadlift 105/85kg
5x burpees
7x kbs 32/24kg

Wednesday 21st August 2013

A. Bench Press 10-8-6-4-2

B. for time
Cash in. 100x double unders
5 rounds
10x clap push up
20x ring row
5 rounds
10x hspu
10x pistols