Week 14


Monday 04042016


Activation –


3 Rounds

20 Superman Pulses

10 Weighted Lateral Lunges

5 Box Jumps


Strength -


Deadlift 5x10 @60-65%

Press Ups 5x10


Conditioning -


10 Rounds 12 Mins TC

10 Toes to Bar

10 KB Swings

10 Wall Balls


Coaching Notes –


The deadlifts will be tough today guys so make sure you take your time on them. Focus on a solid back position and driving through the floor all the way. Really keep the legs active.

We have done this WOD before (18th Jan) so it is a really nice time to see how easy you can make it now.  Compare your scores. The board will be on the facebook page and I will dig it out.


Tuesday 05042016


45 Min Conditioning Class


21 Thrusters

21 Bar Facing Burpees

18 Thrusters

18 Bar Facing burpees

15 Thursters

15 Bar Facing Burpees

12 Thursters

12 Bar Facing Burpees

9 Thursters

9 Bar Facing Burpees

6 Thrusters

6 Bar Facing Burpees

3 Thrusters

3 Bar Facing Burpees


Coaching Notes –


You guessed it, this is 16.5. A great workout to test you both mentally and physically. This will be a really good WOD guys so go hard. If you struggle with Thrusters then break them down into manageable sets and keep moving.  Keep a pace on the burpees and DO NOT go out too fast.


Rowing WOD – Week 7 Session 1


4 x 500m with 1:00 rest between sets


Wednesday 06042016


Activation –

5 Mins

30 Sec Belly To Wall Handstand Hold

Clock Lunge

10 Face Pulls - Orange Band


Strength -


Strict Press 5x10@65-70%

Rear Leg Raised Split Squat 5x10 El


Conditioning -


3 Rounds

10 Push Press

10 Front Rack Lunges

30 DU's


Coaching Notes –


With the belly to wall handstands, get up to the wall by doing a wall climb. If you cant get all the way up to hold where you feel comfortable and are able to stay tight and structured for 30 sec’s. We shall go over the face pulls before hand. A great way to activate the upper back for your strict presses.

On the strict presses judge the load off last week. If 60-65% felt really tough them stay at 65% and get good reps in. If last week felt easy then move up to 70%.


Thursday 07042016


Activation –


1 - 5 Slow Down Fast Up Front Squat

2 - 5 3 Sec pause Front Squats

3 - 5 Hang Clean 2 Sec Pause

4 - 5 Hang Clean + Push Jerk

5 - 5 Hang Clean + Split Jerk


Skill –


12 Min EMOM

Bear Complex

1 Clean

1 Front Squat


1 Back Squat



Conditioning –


4 Rounds

Run 200M

5 Power Cleans


Coaching Notes –


We shall all go through the warm up together and make sure technique is dialed in.  You will then have time to build to your working weight for the bear complex. We are looking to make sure every set is perfect so choose load accordingly. You can always add load but do not take load away. Start lower and build up. This is NOT to build to a max.


Rowing WOD – We might need to start this one early guys!  Week 7 Session 2


6 x 2000m with 3:00 rest btw


Set 1: rate 19


Set 2: rate 20


Set 3: rate 21


Set 4: rate 19


Set 5: rate 20


Set 6: rate 21


Friday 08042016


Activation –


3 Rounds

10 Goblet Squats - 3 Down 2 Hold 1 Up

30 Sec Plank Travel


Strength –


Back Squat 5x10 @65-70%

Pull Ups 5x Your Number


Conditioning –


10 Min Amrap

5 Pull Ups

10 Sit Ups

15 Pistols


Coaching Notes –


The plank travels are to help with lateral midline stability. We shall explain before hand on these.

On the back squats judge the load off last week. If 60-65% felt really tough them stay at 65% and get good reps in. If last week felt easy then move up to 70%.

Please try and go for Pistols on the WOD. You have all built up a lot of single leg strength so let’s see if it has transferred to your pistols. We shall go over progressions and scaling before the WOD. 

Strength is a choice…choose to be strong