WOD

32 min alt. EMOM:

1. 10 strict pull ups
2. 10 burpee box jumps (24/20”)
3. 50 double unders
4. 10 ring dips

Scaling: 
Pull ups – reduce the volume and/or use a band if you don’t have strict pull ups
BBJ – step up onto the box if you’re not confident jumping
Double unders – get as many as you’ve can in 45 seconds
Ring dips – reduce volume and/or do banded matador dips

Top tip: 
If you are doing rx double unders, your shoulders will be smoked when you go onto the ring dips; break them early if you need to. If you’re just learning double unders, this is a great opportunity to practise.

WOD

A) 5RM push jerk

B) Running intervals:
3x 400m off 3:00 (all sets within 5 seconds)
4x 200m off 1:30 (all sets within 3 seconds)
6x 100m off 1:00 (all sets within 2 seconds)

Scaling:
None required. Set your own weight on the push jerk and your own pace on the run.

Top tip:
The running intervals should be consistent. This is an opportunity to understand what different paces mean to you.

WOD

40 deadlifts (60/42.5kg)
30 front squats
20 bent over row
10 clean & jerk
20 bent over row
30 front squats
40 deadlifts

The weight on the barbell is the same throughout 

Scaling:
Barbell – reduce the weight if needed, you should be confident moving through each movement at the weights selected.

Top tip:
Set a target number in your head for each set and keep rest periods short.

WOD

500m row
100 plate hops (15/10kg)
100 plate GTOH
100 plate OH lunges
100 plate squats 
100 plate presses
400m run with plate

You’ll use the same plate throughout; give it a good squeeze – you’ll be pleased to let go at the end of the workout!

Scaling:
Plate – you’ll use the same plate throughout. Reduce weight if needed.

Top tip:
A chipper like this is lovely! Once each movement’s done you can forget about it, so get your head down and get through it!

WOD

A) Deadlift 5×10 @62.5%

B) “Cindy”
20 minute AMRAP
> 5 pull ups
> 10 push ups
> 15 air squats

The deadlifts are a progression from last Friday’s class – if you did that session, go 2.5-5kg heavier today.

Scaling:
Pull ups – scale to banded pull ups
Push ups – use a box if needed

Top tip:
The push ups are likely to be the first thing to go in Cindy. Keep the air squats moving; you’ll have plenty of rest for the legs before they come back round.

WOD

A) 3RM snatch

B) “Randy” 
75 power snatches (35/25kg)

Scaling: 
Power snatch – reduce weight if needed

Top tip: 
Use hook grip, your forearms will be smoked in this workout

WOD

10 rounds 2:00 on / 2:00 off

> 200m run buy-in, then AMRAP:
> 10 KBS (24/16kg)
> 10 ring rows

Scaling:
KB – reduce weight if needed. All sets should be unbroken.

Top tip:
Go hard on the run! You’ll get plenty of time to recover between sets.

WOD

10-20-30-40-50 front squats (42.15/30kg)
* 15 burpees over bar after each set

Time cap: 20 minutes

Scaling:
FS – the squats will Get tough! Reduce weight if needed.
Burpees – ideally jump over the bar two-footed. Scale to step overs if needed.

Top tip:
An ascending ladder is much tougher mentally than a descending ladder. Keep moving steadily and don’t let the thoughts in your head get to you!