WEDNESDAY

WEDNESDAY WORKOUT

FOR TIME: (Max 20 min)

- 100 D.U - 3 Power Cleans
- 75 D.U - 5 Power Cleans
- 50 D.U - 7 P.C
- 25 D.U - 9 P.C
- 15 D.U - 12 P.C
- 10 D.U - 15 P.C

MONDAYS WOD

MONDAY:

ALL ABOUT THE "TABATAS"

4 DIFFERENT EXERCISES, 8 SET PER:

- PUSH PRESS
- PULLUPS
- SQUAT
- DOUBLE UNDERS

- Run 2.5 km
- 30 GROUND TO OVERHEAD (#65/#95)
- 30 K2E
- RUN 2.5 KM

FRIDAY.........

Lets do it up " OLD SCHOOL " and in prep of the upcoming UFC !!

FOR TIME....AS ALWAYS...

"F.G.B"

GET SUM!

TUESDAY

TUESDAY'S WOD. - PENDLAY ROW x 5 - MAX POWER CLEAN x 3 - MED BALL SLAMS x 10 FOR TIME, FOR 5 ROUNDS

MONDAY'S WOD - RUN 200M - SQUATS x 50 (#45/#95) - RUN 200M - PULLUPS x 50 - RUN 200M - D.L x 50 (#95/135) - RUN 200M FOR TIME.

THURSDAY

THURSDAY WOD. FOR TIME: - WALL BALLS x 100 - RUN 400M - FLOOR SWEEPS x 100 (#65/95) - RUN 400M

WEDNESDAY WOD

WEDNESDAY: WOD 1 -AS MANY ROUNDS IN 15 MINUTES OF.... - 5 BURPEE BOX JUMPS - 40 DOUBLE UNDERS. - 10 DIPS WOD 2 - OVERHEAD SQUAT x 30 (#65/#95) - HANDSTAND PUSHUPS x 20 - LUNGES x 100 metres. FOR TIME....!

MONDAY'S WOD

TABATA SPRINTS ( TREADMILL ) - With a running clock, for 8 minutes. - INCLINE - 11/15% - SPEED - 9.0 - 11.0 SPRINT FOR 20 SEC, REST FOR 10 SEC. DO THIS STRAIGHT FOR 8 MINUTES.

FRIDAY.

FRIDAY'S W.O.D: FOR TIME: 5 rounds - DEADLIFT x 10 (#95/#135) - D.U x 25 THEN FOR SKILL: - POWER SNATCH

FOR TIME. 30 REPS OF GROUND TO OVERHEAD #95/#135 THEN..... SKILL WORK: "SKIN THE CAT"

TUESDAY.

TUESDAY'S WOD - SINGLE ARM BAR SNATCH x 5/per side. - LUNGE 200M - SINGLE ARM BENCH PRESS x 5/per side - LUNGE 100M - PISTON SQUATS x 5/per side - LUNGE 50M

MONDAY

MONDAY'S W.O.D 21/15/9 MAN MAKERS (K.B or D.B weight) RUN 200 M BETWEEN SETS FOR TIME.