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WOD

Sunday 3rd February 2019

3/2/2019

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Fitness

A) 3 – 4 Sets:
Turkish Get Up x 3 each arm

B) In Pairs:                       
2 rounds for time:
1000m Row (swap every 250m)
50 Press Ups

Performance

A) As Fitness

B) As Fitness


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Saturday 2nd February 2019

2/2/2019

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Fitness

A) Power Clean + Push Jerk
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps

B) For 3 separate scores:
AMRAP 3 mins:
9 Thrusters (30/20kg)
9 Pull Ups
 
Rest 2 mins
 
REPEAT x 2.
Aim to improve your score every round.
Scale Pull Ups to Ring Rows.



Performance

A) 4 – 5 Sets:
Strict Handstand Push Up x 70 - 80% of max reps
Or 4 - 5 sets of 4 – 7 HSPU Negatives @30A1, use pads to maintain tempo.
Hanging L-Sit/Chair Sit x 30 – 60s
 
B) 12 – 9 – 6 reps for time (4 min time cap)
Thrusters (42.5/30kg)
Pull Ups
 
Rest 2 mins
 
REPEAT x 2. Each attempt MUST be quicker than the previous.




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Friday 1st February 2019

1/2/2019

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Fitness

In pairs throughout: 
 
A) In 15 mins: 
Row 3000/2400m (swap every 250/200m) (2700m for M/F pair) then AMRAP in remaining time: 

20 Wall Balls (9/6kg) 
20 Box Jumps (24/20”) 
 
B) In 15 mins: 
180/144 Calorie Assault Bike (Swap every 15/12 Calories) (162 Calories for a M/F pair) then AMRAP in remaining time: 
20 American Swings (32/24kg) 
20 Ab-Mat Sit Ups 

 

Performance

A) As Fitness 
 
B) As Fitness 

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Thursday 31st January 2019

31/1/2019

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Fitness

A) Front Squat 
Level 0: 3 x 8 – 10 @20X1 
Level 1: 4 x 4 – 6 @20X1 

Level 2+: 5 x 2 – 3 @20X1 
 

B) EMOM 12 mins 
Min 1: 150m Assault Air Runner  

Min 2: 10 DB Hang Squat Cleans (2 x 22.5/15kg) 
Min 3: 50 Double Unders 

Performance

A) Back Squat Cluster 
4 – 5 sets of 2.2.2 
Rest 10s (re-rack the bar) between clusters 

 
B) EMOM 12 mins 
1 round of “Macho Man” 
3 Power Cleans (70/45kg) 

3 Front Squats (70/45kg) 
3 Push Jerks (70/45kg) 

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Wednesday 30th January 2019

30/1/2019

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Fitness

A) EMOM 10 mins: 
Odds: 40s Dumbbell Farmers Carry AHAP 
Evens: 30s Ring Support Hold 

 
Scale Ring Support Hold with bands or to a Plank on Hands. 
 
B) In Pairs: AMRAP 21 mins: 
100 Deadlifts (60/40kg) 

80 Burpee Bar Hops 
60 DB Push Press (2 x 22.5/15kg) 

Performance

A) 4 – 5 Sets: 
C2B Pull Ups x 70 – 80% of max reps 
Ring Support Hold x 30 – 60s 
 

B) 30 – 20 – 10 reps for time: 
Overhead Squats (42.5/30kg) 
T2B 

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Tuesday 29th January 2019

29/1/2019

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Fitness

A) Overhead Squat 
Level 0: 3 x 12 – 15 @20X1 
Level 1: 3 x 8 – 10 @20X1 

Level 2+: 4 x 4 – 6 @20X1 
 

B) 6 rounds for time: 
10 Forward Lunges (42.5/30kg) 
10 T2B 


Performance

A) 4 – 5 Sets: 
C2B Pull Ups x 70 – 80% of max reps 
Ring Support Hold x 30 – 60s 
 

B) 30 – 20 – 10 reps for time: 
Overhead Squats (42.5/30kg) 
T2B 

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Monday 28th January 2019

28/1/2019

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Fitness

A) 3 – 4 Sets: 
DB Bench Press x 12 – 15 @20X1 
Bent Over DB Row x 12 – 15 @20X1 
 
B) 4 rounds for total reps of each movement: 
60s Front Squats (50/35kg) 

60s Rest 
60s Box Jump Overs (24/20”) 
60s Rest 

Performance

A) 3 - 4 Sets: 
Bench Press x 4 - 6 @20X1 
Bent Over Row x 4 - 6 @20X1 

 
B) 4 rounds for total reps of each movement: 
60s for max Squat Cleans (90/65kg) 
60s Rest 
60s for max Burpee Box Jump Overs (24/20”) 
60s Rest 
 
Compare Squat Cleans to 7/1/19. 

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Sunday 27th January 2019

27/1/2019

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Fitness

In groups of 3: 
A1) 10 mins for each person to establish: 
30ft Sled Pull for max kg in under 30s 
 
A2) 10 mins for each person to establish: 
60ft Reverse Sled Drag for max kg in under 60s 
 
A3) 10 mins for each person to establish: 
60ft Farmers Carry for max kg in under 60s 
 
A4) 10 mins for max Distance Assault Runner (swap every 200m) 
 
Coaches note:  
Use blue rope for Sled Pull with hand over hand action. 
Use grey straps with loops for Sled Reverse Sled Drag. 
Use Farmers Carry Handles with Plates loaded. ​

Performance

As fitness
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Saturday 26th January 2019

26/1/2019

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Fitness


A) Based on Pull Ups: 
Level 0, 1 & 2:  
Strict Pull Up x 6 – 8 @30A1 (BW/Negatives/Self Assisted as necessary) 
Hollow Body Hold x 30 – 60s 
Level 3 with Kipping Pull Ups:  
5 sets of consistent reps. 
Level 3 without Kipping Pull Ups: Practise 
 

B) 5 rounds for time: 
21 Wall Balls (9/6kg) 
15 Ring Rows 
50 Double Unders 


Performance


A) 4 – 5 Sets: 
C2B Pull Ups x 65 - 75% of max reps  
Ring Support Hold x 30 – 60s 
 
B) As Fitness 

 



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Friday 25th January 2019

25/1/2019

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Fitness

A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.


Performance

A) 3 – 4 Sets:
Bench Press x 4 - 6 @30X1
Single Arm Row x 4 - 6 @20X1

B) 10 rounds for time (20 min cap)
150m Assault Air Runner
5 touch and go Power Cleans (80/55kg)
10 Press Ups



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