Sunday EMOM

40 minute EMOM:

8 Power Cleans – coach chooses weight
8 Shoulder to overhead – same weight as above
40 Double Unders
20 Wall Balls
rest

This is 8 rounds at each station including a minutes rest every 5 minutes. Choose your bar weight so you can perform each set of 8 unbroken and touch n go for the cleans.

Finisher: 50 Strict toes to bar / Knee raises

Scale The Heights Qualifier 1

For time:

Row 500m
21 Wall Ball
21 Target Touch Burpees
Row 250m
15 Wall Ball
15 Target Touch Burpees
Row 150m
9 Wall Ball
9 Target Touch Burpees

If your not signed up for Scale The Heights you will run 250m for each of the 3 rounds.

Front Squats 5-5-3-3-1-1

Ascending weight finishing on max for the day.

Finisher: Barbel Sit ups 15-15-15

Strength, EMOM and Core

Deadlifts 5-5-5-5-5 – Linear progressions weight please.

10 minute EMOM:

15 Wall Balls odd minutes
15 KB Swings even minutes

Scale weight so you can get through the reps.

10 minute amrap:

20 Sit ups
15 Box Jumps 24/20
10 Toes to bar

Finisher: Max height box jump. For fun.

Rainhill Trials WOD 1

Push Press 3-3-2-2-1-1

Build to a daily max single.

Strict toes to bar or Strict knee raises – 3 sets of 10

For time:

10 Snatch 50/30k
20 Bar over Burpees
15 Thrusters
15 Bar over Burpees
20 Front Squat
10 Bar over Burpees

Finisher: Bicep Curls. Find something and get curling.

Paused Front Squats

Front Squats 5-5-5-5-5 – 3 second pause at the bottom of every rep.

Between sets perform a set of DB or KB Press.

For time:

800m Run (2 laps)
40 Deadlifts 60/40k
20 Front Squats 60/40k
40 Deadlifts 60/40k
800m Run

Finisher: 50 Tommies

Oly & Chipper

Hang Power Cleans  3-3-2-2-1-1

Advanced build to heavy singles. Beginners work on technique.

Bent over Rows – 10-10-10

For time:

240m Run with 20/10k plate (held anywhere)
140 Double Unders / 140 Singles
40 KB Swings 24/16
40 Toes to bar / Knee raises
40 KB Swings 24/16
140 Double Unders / 140 Singles
240m Run with 20/10k plate (held anywhere)

Finisher: Mobilise

Linear & Death by

Linear gains

Back Squat or Deadlift 5-5-5-5-5

Weighted Push ups – 3 sets. If you have more than 10 push ups on the floor get a friend to place plates on your back.

Death by Burpees

Beginning on 8 Burpees add one each minute until you cannot complete the reps in the minute. So first min 8 burpees, second 9 burpees and so on.

Finisher: Max plank. Use plate on your back if you have more than 2 minutes last time.

Become the most awesome version of you.