WOD

50-40-30-20-10
> DB deadlift (22.5/15kg)
> air squat
80m farmers carry after each round

This one is a grind! Just keep going

Scaling:
Dumbbell – the DB weight should feel light (at first!). Scale accordingly

Top tip:
Your grip will be smoked from the deadlifts and carries; use the air squats as an opportunity to shake out your forearms.

WOD

A) Find a heavy triple clean

B) “Elizabeth”
21-15-9
> Cleans (60/42.5kg)
> Ring dips

Today is an opportunity to work on clean technique and build to a heavy triple (these do not have to be touch and go)

Scaling:
Clean – select a weight that you can keep moving
Ring dips – if you can’t do ring dips yet, use a matador with a band to assist you

Top tip:
Decide how you’re going to break up your dips, and don’t go to failure – always take a break when you have a couple left in the tank

WOD

24 minute EMOM:

A) 80m run
B) 8 slamball to shoulder (50/30kg)
C) 40m baby carry


Scaling:
Slamball – select a weight you can keep moving for 8 reps

Top tip:

The baby carry will press against your diaphragm and make it hard to breath. Take shallow breaths and don’t panic!

WOD

Chipper:
100 double unders
90 air squats
80m run
70 skaters
60 KBS (24/16kg)
50 sit ups
40 burpees
30 box jumps (24/20″)
20 pull ups
10 HSPU

Scaling:
Double unders – if you can’t do double unders, do 200 single skips instead
Kettlebell – select a weight that enables you to do at least 20 reps unbroken
Box jumps – step up if you’re not confident jumping
Pull ups – if you don’t have pull ups yet, do ring rows
HSPU – if you can’t do HSPU, do down dog HSPU

Top tip:
Keep grinding through and remember you only have to do each movement once, so it’s behind you once you’re through! Think about how you plan to break up each set before you start.

WOD

A) Thruster: 3,3,3,3,3,3

B) 12 minute ladder 3,6,9…
> thrusters (42.5/30kg)
> burpee over bar

The thrusters will be from the floor, adding weight each set

Scaling:
Thruster – in the workout, select a weight that feels light

Top tip:
Keep moving through the burpees at a steady pace. It’s much better to go slow and steady than to rush through the first few and then stand with your hands on your hips gasping for air.

WOD

25 min AMRAP in pairs (YGIG):
> row 21/18 cal
> 15 KBS (24/16kg)
> run 90m

One person rests while the other works

Scaling:
Row – the row will be capped at 1 minute in round 1. If you haven’t done 21/18 calories at that time, however many you have completed will be your target each round
Kettlebell – select a weight you can do 15 reps unbroken

Top tip:
Go hard! This is a high-intensity interval workout; go hard and you will get sufficient rest to recover before you go again. Don’t make the mistake of slowing down… you’ll give your partner more rest and then they’ll be able to go even faster!

WOD

A) Push press: find a heavy 3

B) 15 min AMRAP:
> 10 DB front squats (22.5/15kg)
> 10 sit ups
> 10 DB Russian twists
> 10 DB snatch

Scaling:
Dumbbell – you will use the same dumbbell for all movements. Pick a weight you can keep moving for 10 unbroken reps.

Top tip:
Think about which movements you find most and least challenging… get your head down for the hardest and treat the least challenging as a recovery station.

WOD

A) Back Squat 10-8-6-4-2-4-6-8-10

B) 5 rounds: 120m run + max UB pull ups

The focus today is the back squat. Add weight each set, building to a heavy double. Aim to lift slightly more each set on the way down than you did on the way up.

Scaling:
Pull ups – if you don’t have pull ups yet, substitute jumping pull ups 

Top tip:
Have an idea of what you’ll aim for on your 2 rep squat. The set of 10 should be about 50% of that weight.