MONDAY 19 OCTOBER

WOD

5 Rounds:

1 min – Max Cal Row

20 Secs Rest

1 min – Max Double Unders (Single Unders/Plate Hops)

20 Secs Rest

1 min – Max Box Jump (Step down)

20 Secs Rest

1 min – Max Empty Bar Thrusters

Rest 2 mins

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TUESDAY 20 OCTOBER

CLEAN UP

E2MOM 12

Every 2 mins for 6 rounds complete:

6 – Hang Power Cleans for Max Weight

WOD’S UP?

AMRAP 6

4 – Lateral Over The Bar Burpees

8 – Power Cleans @50/30kg or 40/25kg or 30/15kg

12 – Push Press @50/30kg or 40/25kg or 30/15kg

Rest 2 Mins

AMRAP 6

4 – Push Press @50/30kg or 40/25kg or 30/15kg

8 – Burpees

12 – Power Cleans @50/30kg or 40/25kg or 30/15kg

Rest 2 Mins

AMRAP 6

4 – Power Cleans @50/30kg or 40/25kg or 30/15kg

8 – Push Press @50/30kg or 40/25kg or 30/15kg

12 – No Push Up Burpees

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WEDNESDAY 21 OCTOBER

CORE

Tabata Hollow Rock

Rest 1

Tabata ABMAT Sit ups

Rest 1

Tabata Plank Up Down

WOD

5 Rounds For Time

30 – Alt DB Snatch

15 – Toes to Bar (Hanging Knee Raises/V-Ups/Tuck Ups)

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THURSDAY 22 OCTOBER

SQUAT STRENGTH

Every 2 mins for 7 rounds with a moderate weight

“Super Glute Complex”

4 – Back Squats

6 – Reverse lunges

4 – Back Squats

6 – Lunges

WOD

AMRAP 13

28 – Double Unders

14 – KB Swings

28 – Double Unders

14 – Wall Balls

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FRIDAY 23 OCTOBER

WOD

2 Rounds

AMRAP 4

Max Meter Row

Rest 2 mins

AMRAP 4

Max Meter Sandbag/Medball Carry

Rest 2 mins

AMRAP 4

200m Row Sprint : 100m Recovery Row

Rest 2 mins

AMRAP 4

200m Run Sprint : 100m Slow Jog

Rest 4 mins after Round 1

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SATURDAY 24 OCTOBER

Team WOD and BEER! No class cap 😉

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