05/12/16

Strength

5×5 Back Squat

Accessory 

5×5 SL RDL

5×10 Rev Crunch Deadbug

WOD

3 Rounds 

10 T2B

20 Alternating DB Snatch 

02/12/16

Strength

5×5 Strict Press

Accessory 

5×5 SA DB Press

5×12 Band pulls

WOD

12 Minute AMRAP

30 Bar Facing Burpees

20 Power Clean 60/40kg

10 HSPU

Compare 28/06/16

01/12/16

Strength

5×5 Sumos

Accessory 

5×5 Front Rack Rev Lunge

5×10 Hang leg raise 

WOD

Teams of 3 

100 Reps of…

Ski Erg

Burpees

Wallballs

KB Swings 24/16

30/11/16

Strength

5×5 Push Press

Accessory 

5×5 Close Grip Floor Press

5×12 Ring Rows

WOD

12 min AMRAP 

20 Front Rack Box Step Ups 35/25kg

20 DB Snatch 25/15kg

20 Cal Row

Compare 2/9/16