Workout Of the Day (WOD)

Monday

 Tempo Front Squats
8 x 2 @ 70% or RPE 8/10 - Tempo 40X1

‘Helen’
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood or 24/16kg )
12 Pull-Ups

Tuesday

Strict Press

Build to a 1RM
+
3 x 1 @ 90% of 1RM

For Time
10 > 1 Reps of:
Deadlifts @ 60%
Burpees over Bar


Wednesday

Mystery......


Thursday

16min EMOM:
1 - 4 Weighted Chin Ups
2 - 3-8 Strict Push Ups (40X1)
3 - 60s MAX Sit Ups
4 - Rest

5 Rounds
90s on:90s off
10 KB Swings (32/24kg)
5 Down Up Shuttle Runs (8m)
Max. Cal Row/Bike alternate


Friday

Open Workout 20.4


Saturday

Bodyweight endurance workout - Teams



Sunday

Power Clean
10 x 3 @ 75%

21-15-9
Thrusters (50/35kg)
Toes to Bar
(Time cap 9 minutes)