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Monday
17
June 2019

WOD

21-15-9 Pull-up Wall Ball, 9/6 kg 12 min AMRAP 10 Box Jumps, 24/20 in 10 Hang Power Snatches, 40/30 kg 5 Overhead Squats, 40/30 kg

COMP SQUAD

Saturday
15
June 2019

WOD

5 RFT 10 DB Front Squats, 20/15 kg 10 Alt DB Snatches, 20/15 kg 5 DB Devil Press, 20/15 kg Run, 400 m

COMP SQUAD

Rest Day
Friday
14
June 2019

WOD

5 RFT 8 Power Snatches, 40/30 kg 6 Overhead Squats, 40/30 kg 4 HSPU Deadlift 5-5-5-5-5

COMP SQUAD

Thursday
13
June 2019

WOD

20 min ALT EMOM 15/12 Row Calories 10 Pull-ups 10 KB Goblet Squats, 24/16 kg 10 Hang Power Cleans, 50/35 kg

COMP SQUAD

Wednesday
12
June 2019

WOD

12 min ALT EMOM 6 Strict Press, 40/30 kg 6 Push Jerks, 50/35 kg 21-15-9 Wall Ball, 9/6 kg Box Jump, 24/20 in

COMP SQUAD

Tuesday
11
June 2019

WOD

Practice HSPU 15min 5 RFT 10 Front Squats, 40/30 kg 10 Push Press, 40/30 kg 5 Strict T2B

COMP SQUAD

Monday
10
June 2019

WOD

Snatch Pull 3-3-3-3-3-3 3 RFT 20 Kettlebell Swings, 24/16 kg 15 Lateral Burpee Over Bars 10 Overhead Squats, 40/30 kg

COMP SQUAD

Saturday
8
June 2019

WOD

Murph For time Run, 1600m 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1600m

COMP SQUAD

Rest Day
Friday
7
June 2019

WOD

10 min EMOM 2 Power Cleans, 50/35 kg 1 S2O, 50/35 kg 2 Squat Cleans, 50/35 kg 1 S2O, 50/35 kg 2 Hang Power Cleans, 50/35 kg 1 S2O, 50/35 kg 5 RFT 20 Double Unders 10 Box Jumps, 24/20 in 10 Alt DB Snatches, 20/15 kg

COMP SQUAD

Thursday
6
June 2019

WOD

Back Squat 2 Rep Max 12 min AMRAP 15 Wall Balls, 9/6 kg 15 KBS, 24/16 kg 15 T2B

COMP SQUAD

Wednesday
5
June 2019

WOD

20-10-5 Ring Dip Alt Lunges With Plate Overheard, 20/15 kg 4 RFT 7 HSPU 7 Squat Snatches, 50/35 kg 7 Lateral Burpee Over Bars

COMP SQUAD

Tuesday
4
June 2019

WOD

3 RFT 10 Pull-ups 20 Push-ups 30 Air Squats 21-15-9 Dumbbell Thruster, 20/15 kg Weighted AbMat Sit-up, 15/10 kg

COMP SQUAD

Monday
3
June 2019

WOD

12 min ALT EMOM 5 Snatch Balances, 50/35 kg 5 Overhead Squats, 50/35 kg 4 RFT 10 Deadlifts, 70/50 kg 3 Squat Cleans, 70/50 kg 1 Shoulder-to-Overhead, 70/50 kg

COMP SQUAD