Workout of the Day

Monday 23 October - Sunday 29 October

 

 

Monday 23 October

 

30 minute running clock
Max Burpee
 
E2MOM
3 Double KB Deadlift 24/16
3 Double KB Clean
3 Double KB Front Rack Lunge

 

Tuesday 24 October

 

P+: 2 Tall Snatch @ 70% 1RM
speed and aggressiveness under bar
3x5 OH Squat @ 75%5RM
 
 
P: 2 Hang Snatch @ 60%1RM
Start with empty bar
4x3 OH Squat @ 70%3RM
 
 
F: 2 Tall Clean @ 70% 1RM
4x3 Front Squat @ 70%1RM
 
 
WOD
AMRAP 10
P: 6 Snatch 
F: Clean
6 Pull Up

 

 

Wednesday 25 October

 

Deadlift
P: 8x3 Deficit Deadlift @ 70% 3RM
 
F: 6x4 @ 75% 5RM
 
Accessory: 
Accumulate 3 minutes Hollow Hold
3x8 Seated DB Press
 
 
WOD
Dirty' Diane
21-15-9-15-21
Cal (Same machine for each round)
Deadlift 70/50 (Use 50%1RM)
HSPU

 

 

Thursday  October

 

Back Squat
8x3 60%1RM
22x2
 
Accessory: 

4x6 Dips (weighted/ Bar/ Ring/ Box)

 

WOD
15 minute clock
in Pairs
Max Cals on a machine of your choice
While 1 partner works, the other must 
completes 
4 Burpee box jump over 24/20

 

 

Friday 27 October

 

EMOM 20
1 Squat Clean + 1 Front Squat + Split Jerk
65%1RM
Aim to avoid moving feet between SC & FS
 
 
WOD
'Namyelloh' 0.5
15 rounds for time
1 Power Clean
3 HSPU
5 Wall Ball 20/14
 
12 minute time cap

 

 

Saturday 28 October

 

In Pairs
(Split the reps as you wish)
 
For Time
100 Wall Ball 20/14
100 DB Snatch 22.5/15
100 Calories (Row or Ski)
100 Hand Release Push Up
100 T2B
100 Box Jump 24/20
 
36 minute time cap

 

 

Sunday 29 October

 

Box Closed

 

 

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