WOD

20 minute AMRAP

200m run
10 HSPU
10 box jumps (30/24”)
10 burpees

Scaling:
HSPU: if you have HSPUs but not from the floor, you can use up to one abmat. Otherwise, do pike push ups from a bench. Volume can also be reduced, but no fewer than 5 reps
Box jumps: these are higher than normal. Reduce height if needed

Top tip:
Aim to move steadily throguhout this workout and pick an appropriate scale on the HSPU if needed (you don’t want to spend half the workout staring at the wall!). You should be able to do all reps unbroken in round one. 

WOD

A) max complex: clean + hang clean + front squat

B) 4 rounds off 3:00
18/15 cal row
10 squat cleans @ 70% of part A

Scaling:
Row – cap at 1 minute

Top tip:
The weight in part B is relative to the weight you get to on the complex in part A and you should be able to move through the 10 reps without stopping. Go hard on the row, but not so hard you can’t pick the bar up straight away. Each round is scored for time.

WOD

In pairs:

100m partner carry
20m wheelbarrow
100m partner carry
50 synchro air squats
50 synchro lunges
50 plank high fives
50 synchro sit ups
50 medball passes
100m partner carry
20m wheelbarrow
100m partner carry

Grab a partner and go!

Scaling:
None required! If you can’t carry your partner… get them to do the hard work 😉

Top tip:
Communicate with your partner… and have FUN!

WOD

“Nancy”
5 rounds for time:
400m run
15 overhead squats (42.5/30kg)

Scaling:
OHS – reduce the weight if needed. If mobility issues restrict you from doing OHS, front squat instead

Top tip:
Don’t go too hard on the run. This is a very leggy workout, but you also require stability and co-ordination in the OHS so you don’t want to be too gassed when you pick up the bar.

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