Workout Of the Day (WOD)

Monday

Bank holiday fun!!

Tuesday

10 Min EMOM
1 Power Snatch + 1 Hang Squat Snatch @ 50-55%

12 Min AMRAP
12 Overhead Squat (40/30kg)
12 Pull Ups
200m Run

Wednesday

4 x 8 Min AMRAPs
2 Mins Rest Between AMRAPs

A) 8 Min AMRAP:
10 Cal Bike
20 Wall Balls (9/6kg)

B) 8 Min AMRAP:
10 Cal Row
20 KB Swings (24/16kg)

C) 8 Min AMRAP:
10 Cal Bike
20 Burpees

D) 8 Min AMRAP:
10 Cal Ski
20Press Ups

Thursday

20 Min EMOM
 1 - 10-15 Strict Push Ups
 2 - 10-15 Plate OH Sit Ups
 3 - 60s Max Double Unders
 4 - Rest

For time - In Pairs - You go, I go
3 Rounds Each
15 Toes 2 Bar
200m Sprint
*Must tag partner after the run before the next set of toes to bar can begin.

Friday

Sumo Deadlift
 3 x 8 @ 60%
 (7RPE)

For Time:
15-12-9
Power Clean (60/40kg)
Front Squat
Push Press

Saturday

Team Half Marathon (choose either) Bike Erg/AirBike

Teams of 3
P1 on Bike (or Row)... begins completing the distance of 21097.5m
P2 & P3 do;
30 Deadlifts (60/40kg)
20 Hang Power Cleans (60/40kg)
10 Chest 2 Bar
(All reps shared as you like)
*Swap person on Bike after every round

Sunday

Upper Body Super Set:
5 Rounds:
4 Bench Press
4 Weighted Chin Ups
*as heavy as possible without failing a rep
**2 Mins rest between rounds

15 Min EMOM:
1 - 12 Alt Dumbbell Snatch
2 - 12 HSPU
3 - 12 Cal Row