Deadlift Technique Session 5 sets of 3 Reps Across warm up sets 10 - 08 - 06 - 04 - 02

14 Rounds For Time 7 Back Squats 52.5/35 kg 7 Push Press 52.5/35 kg 7 DB Thrusters 22.5/15 kg 7 Pull ups 7 K2E 7 Box Jumps 24"20"

“Thursday Thumper” BBC Build Every 2 mins 5 Sets IE 50 - 55 - 60 - 65 - 70 1 Dead lift 1 Hang Power Clean 1 Front Squat 1 Push Press 1...

“Wicked Wednesday” Squat or Power Snatch Build Squat Snatch 2 - 2 - 2 - 2 -2 OR Power snatch 3 - 3 - 3 - 3 - 3 WOD 15 min AMRAP 10 Power...

Saturday’s as they should be : Looper 3 For time, ten rounds: 2 split jerk (plus 2) 1 run (plus 1)

“Monday Madness” 11/07/22 10 mins WOD warm up/practice/set up 3 x 7 mins Couplets - 3 mins Rest 10 WBS 10 Sit ups 10 SA DB Snatch 22.5/15...

Linear Strength Progression Back Squat 3 x 5 Reps Warm up 2 x 10 x Bar - 1 x 5 - 1 x 3 - 1 x 2 - 1 x 1 The Press or Bench Press 3 x 5...

"Team Friday" 100 Box Steps Shared 20"16" 8 Team Rounds (Alternating Style) of 15 WBS 9/6 kg 15 KBS 24/16 kg 15 MB LRC Sit ups 9/6 kg 15...

"Thursday Thumper" 3 Rounds For Time 500/400 m Row 12 Body Weight Deadlift 21 Box Jumps 24"20"16" Followed by 15 Down'N'Ups 15 DB Floor...

Wicked Wednesday 7 x 3 Reps Power Clean Build Every Two minutes Followed by 20 Rounds For Time 1 Power Clean 60-80/40-60 kg 2 Bar over...

"Terrific Tuesday" 3 x 4 min AMRAP 8 Thrusters 20/15 kg 8 No Push up Renegade Row 22.5/15 kg ( No Dropping the bar. Bar must be racked) 3...

Iron Wolf 4 5 x 1 push-up burpee 5 x 2 push-up burpee 5 x 3 push-up burpee 5 x 4 push-up burpee 5 x 3 push-up burpee 5 x 2 push-up burpee...

200m Row x 4 Each 20 Rounds Each 2 Deadlift 2 Hang Power Clean 2 Front Squat 2 Push Press 2 Back Squats 200m Row x 4 each Weights 42.5/30kg

Chipper Style 30 DB Hang Power Cleans 30 Lunges 30 DB Alt Snatches 30 Press Ups 30 DB Push Press 30 Cals 30 DB Bench Press 30 Sit Ups 30...

3 Rounds For Time: 50 Cal Row 21 WBS (9/6) 50 DU’s / 100 Skips 12 Burpees Hill Run (with medicine ball) ** If not running 40 cal AD

AMRAP IN 40 MINS: (OPTION 1) 2 OHS (42.5/30) 20/ 15 CALS 2 BMU’s 20/15 CALS 2 PISTOLS 20/15 CALS 2 POWER SNATCHES (42.5/30) ADD 2 REPS...

Push Press Strength 7 sets x 3 reps Every 2 mins - Increase Weight Each Round Into 4 Rounds For Time 10 S/A Alt Devil Press (22.5/15)...

Back Squat 3 Sets of 5 Reps Across Warm up Sets 2 x 10 x Bar 1 x 5 - 1 x 3 - 1 x 1 The Press 3 Sets of 5 reps Across Warm up Sets 1 x 10...