Monday


A) In a 12 minute window work up to a heavy single front squat

B) 5x2 Front squat @ 80% of part A

C)Tabata

Air squats
Hollow rocks
push ups


Tuesday

A)
Level 1 Deadlift 4x6
Level 2 Snatch grip deadlift 4x6

B)
Level 1
3 rounds of
10 Deadlift @ 115% Bodyweight
25 Box jumps (with compulsory step down)

Level 2
“Diane”
21-15-9
Deadlift 100/70kg
HSPU


Wednesday

A)
Level 1 Seated DB press 5x5
Level 2 Behind the neck snatch grip strict press 5x5

B)
Pull up ladder 1-6 (strict)
Repeat 3 times

C)
10 pull ups
20 KB swings
30 box jumps
40 push ups
50 sit ups
60 burpees
10 pull ups


Thursday

A)
Level 1 Behind the neck snatch grip strict press 5x5
Level 2 Snatch balance 4-4-3-3-2-2

B)
Level 1
30-20-10
Overhead Squat (empty bar)
Push ups

Level 2
30-20-10
Power snatch 42.5/30kg
Ring push ups

Friday

A)
Level 1
EMOM 10 mins
3 power cleans

Level 2
Every 30s for 10 mins
1 clean
1 front squat
1 hang clean

B) “Kalsu”
100 Thrusters for time 43/30kg
EMOM 5 burpees

(WOD starts with burpees so its a case of do the burpees and then get in as many thrusters as you can in the remainder of the minute)


Saturday

In pairs:
75 swings
75 pull ups
75 burpees
75 sit ups
75 air squats
75 push ups
One partner works while the other partner holds a plank - if the plank collapses then work must stop.

Last Saturday's Team Event, a combination of Elements and regular members!

Last Saturday's Team Event, a combination of Elements and regular members!

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