WOD Monday 6th July

Strength

Back Squats 8, 6, 4, 4 

21, 15, 9 

Wall Balls & Box Jumps 

10 minute AMRAP 

10 x GTOH 

10 x OHWL 

10 x Knees 2 Elbows 

Tuesday 7th July

Strength/Skill: 

Push Press 8, 6, 4, 4 

EMOM 

Cleans - x 5 HEAVY 

WOD 

3 rounds for time 

20 x Burpees 

15 x Box Jumps 

10 x OHS

WOD Saturday 4th July

Partner session and BIG night out simples!

WOD Friday 3rd July

Strength: 

Strict Press 

Paired with 30 seconds Hand Stand holds 

Partner session: 

30:30 x 4 rounds each (30 seconds work:30 seconds rest) 

- Air Squats 

- Sit Ups 

- Burpees 

- Press Ups 

WOD 

6 rounds of (45/60)

6 x Deadlifts 

6 x Cleans 

6 x Front Squats 

WOD Thursday 2nd July

Strength:

Front Squats 

Ring work 

- holds 

- dips 

- L Sits 

EMOM: 

10 x Press Ups 

5 x Chest 2 Bar pull ups 

WOD 

21, 15, 9 

Deadlifts 

400 Run 

WOD Tuesday 30th June

Strength & Skills: 

Floor Press 

6 minutes of 

30:30 work:rest 

Bicep curls

EMOM: 6 Minutes

5 x Knees 2 Elbows 

8 x Burpees

WOD 

For time

21, 15, 9 

OHWL 

GTOH 

WOD Monday 29th June

Strength: 

Deadlifts 

EMOM: 8 minutes 

Kettlebell Complex 

WOD 

21, 15, 9 

Pull Ups & Wall Balls