Author: Stuart Cunningham

LOAD Barbell Cycling Every 30 Seconds for 7 Mins 2 Hang Power Cleans @ 60% WOD For Time: 20-18-16-14-12-10-8-6-4-2 Pull Ups 10-9-8-7-6-5-4-3-2-1 Deadlifts 110/75kg 15min Timecap PERFORMANCE Bench Press 5 x 5 @ 85% of 1RM Bench In between 10 Pendlay rows @ 60% – 70% of 1RM Bench Press The difference between the bent…

LOAD Back Squat 3×3 @ 85% Sets on clock: 0:00, 3:00, 6:00 WOD 20 Rounds 2 Ring Muscle Ups (6 Ring Dips) 20 Double Unders (60 singles) 20min Timecap PERFORMANCE Pause Snatch Build to max pause snatch (3sec pause just below knees) Then 5×2 Snatch @ 90% of todays pause snatch

GYMNASTICS Handstand Pushups EMOM 8mins 4 Strict + 4 Kipping HSPU WOD 5 Rounds: 200m Sprint 5 Burpee Box Jumps 24/20″ 10 Hang Muscle Cleans 42.5/30kg Rest 40 seconds PERFORMANCE 3 Rounds (rest 2min between rounds): 25/20 Calorie Row 10 Power Cleans (85/60) Rest a total of 5min after last round 3 Rounds (rest 2min…

LOAD Back Squat 20mins to find your 5RM WOD 2 Rounds 100 Double Unders 50 Double KB OH Lunge 16/8kg 30 Wall Ball 9/6kg 10min Timecap PERFORMANCE Bench Press (Close grip) 5 x as many reps as possible bench press (70% of 1RM bench) 5 x 10 bent over rows (60% of 1rm front squat)…

LOAD Shoulder Press / Push Press 4x 5 Strict Press @ 75% of 1RM 10 Push Press (same weight) Sets on Clock: 0:00, 3:00, 6:00, 9:00 WOD 17min AMRAP 7 Strict Knees to Elbows 7 Hand Release Burpees 7 DB/KB Push Press 2×20/12kg *Rest 20s after each round PERFORMANCE 1/ Rowing intervals 2 x 1KM…

WOD ‘Court’s b’day choice for last week’ 3 Rounds of 21-15-9: Overhead Squats 42.5/30 Burpees PERFORMANCE 5 Rounds: Max Muscle Ups Rest as needed between rounds

LOAD Back Squats 5×3 @ 80% Sets on the clock: 0:00, 2:30, 5:00, 7:30, 10:00 WOD 13min AMRAP 2 Front Rack Lunges 60/42.5kg 3 Toes to Bar 5 Box Jumps 24/20″ 4 FR Lunges 6 T2B 10 Box Jumps 6 9 15 8 12 20 10 15 25 12 18 30…. etc PERFORMANCE Deadlift 5×5…