Friday WOD – 28/04/2017


Part A – EMOM for 10mins

Odd = 7 x H/S Push ups
Even = 30sec Hollow rock hold

5 x 8 = Front Rack Lunges

3 x rounds for time of:

200m run
10 x KB Swings (32/24kg)
2 x Rope climbs
10 x Goblet Squats (32/24kg)

Wednesday WOD – 26/04/2017

5 x 7 = Strict Press

5 x 200m Run Sprints
= 60sec rest between sets – Athletes to watch own clock

For time:
30 x Assault Bike (cal)
50 x Double Unders
25 x Toes 2 Bar
20 x Assault Bike (cal)
50 x Double Unders
15 x Toes 2 Bar
10 x Assault Bike (cal)
50 x Double Unders
5 x Toes 2 Bar

Monday WOD – 24/04/2017


Hero WOD – “Woods”

HERO Workouts Of the Day’s are meant to be tough, and test your physical and technical ability. Brett loved running, reflected in the 400m sprints. Brett loved standard lifts and repetitions, which you’ll discover in SDHP, and thrusters. When it comes to the burpee box jumps, well, this is a lung and leg buster, and that is something Commandos and Soldiers alike endure in training and on operations. The rest is for consolidation, reflecting on what has been and what is about to happen.

30min AMRAP – Teams of 2

Run = together
Can break the middle up however you need. Only 1 can be working at one time.
400m Run
10 x Burpee Box Jumps (24/20″)
10 x SDHP (42.5/30kg)
10 x Thrusters (42.5/30kg)

Friday WOD – 21/04/2017

5 x 3 = Squat Clean + Jerk
These don’t have to be touch and go…. But a quick re-set and go straight after.

15min AMRAP of:

5 x Pull ups
10 x Push ups
15 x Squats
5 x Clean + Jerks (60/40kg)