Workout of the day blog

WOD Tuesday

Back Squat 5x5

Deadbugs

 

Met Con

Elizabeth

21-15-9

Power Cleans

Ring Dips

 

 

Finisher: 50 Burpees

CROSSFIT ANNUAL REVIEW

ANNUAL REVIEW

During the month of December i'd like to sit down with each and every one of you to discuss how 2015 went for you and to plan ahead for 2016.

We'll have a coffee and discuss your goals for 2016. Goal setting plays an important part in your development and potential for success.

...

Here's a sample of what you could do in 2016:

Take part in the CrossFit Open (March)
Run the Mallow 10 (March)
Complete the Killarney/Dingle Adventure Race (Summer)
Run a 5km Race in Doneraile Park (Every few months)
Compete in the Filthy 150 or another CrossFit competition (October)
Climb Carrauntoohil. Anytime!
Cycle the Ring of Kerry (July)
Run the Cork Marathon (June) or Dublin (October)
Compete in a CrossFit competition. (Mostly Summer months)

DREAM BIG and work hard to get there. There is no limit to what you can achieve- only you set limits on yourself.

Other goals can include getting your first pull up or muscle up,dropping dresss/pants size or losing body fat etc.

To make an appointment to meet for a review please send a message on facebook or text 087 9047849 or book in while you are at the gym.

-Ger.

WOD Friday

FRIDAY TEAM THROWDOWN THIS EVENING FROM 6.30-8.30PM!!!

Over 30 CrossFitters from others gym are calling to take part. All CrossFit Mallow members are welcome, especially new comers. Team throwdowns are really good fun. The overall work load and volume is quite low as the work is spread across the team of 4 people. If you are currently sitting on the fence get of it and jump in! Just turn up at 6.30 ready to work out.

Normal CrossFit Class times today:...
6.45am
12.30pm
5.00pm.

Friday Night Team Throwdown Workouts:

SCALING ALLOWED

WOD 1:

As a team of 4 complete: Fran, Isabel Or Grace and Karen.

One athlete working at a time, share reps and work load as required. Scaling allowed.

WOD 2:
2 Athletes Complete: (One athlete working at a time)
1km Row
50 Burpee Box Jumps 24/20’’
The other 2 Athletes complete:
10 Muscle Ups on Rings Or Bar (If nobody on the team can do mu complete 10 x pull ups + Dips)
20 Handstand Push Ups
30 Toes To Bar
2 Rope Climbs

WOD 3:
3 Rounds of:
30 seconds on/off

Power Cleans Or Snatch
Kettlebell Swings
Dumbell Snatch
Hand Release Push Ups

SCALING ALLOWED!

WOD Thursday

Back Squat 5x5

 

4 Rounds of:

1 min:

Rowing

Clean & jerk

Burpees

Pull Ups

1 min Rest.

WOD Monday

Strength:

Power Clean 5x5 (Touch and Go)

Perform the Hollow Hold/Rock for 30 seconds between sets.

 

Partner Met Con:

5 Rounds for time of:

12 Wall Balls Each

10 Burpees Over the Bench Each

250m Row Each

 

Accessory:

Bulgarian Split Squat 3x10

Weighted Step Ups 3x10

WOD Friday

Strength:

Bench Press 5x5

L-Sit Hold 30 seconds between sets.

 

Met Con A:

15/12/9

Push press/Jerk

Pull Ups Or Rope Climbs 5/4/3

 

Met Con B:

15/12/9

Push Ups + Dips Or Muscle Ups

Toes To Bar

 

Finisher:

Tabata Assault Bike or Row

WOD Wednesday

10/9/8/7/6/5/4/3/2/1

Dumbell Snatch each arm

Toes To bar

Box Jump

kettlebell Swing (Overhead)

 

AB'S BLAST

WOD Friday

Strength:

Bench Press 5x5

Use the clock, perform a set every 2 minutes.

Hollow Hold 30 seconds between sets.

 

 

Met Con: EMOM x 5 Rounds:

1: 40 Double Unders/80 Skips

2: 10 Pull Ups/Ring Rows

3: 10 Push Ups/5 Strict Handstand Push Ups

4: 10 Toes To Bar

5: 3 Power Clean or Power Snatch Heavy.

 

WOD Thursday

Strength: Back Squat 5x5

 

Met Con:

27/21/15/9

Cal Row

Dumbell Thruster

Burpee

 

WOD Wednesday

WOD Wednesday:
5 Rounds of:
20/25 Cal Row/Bike
25 Kettlebell Bwings (Russian)
10-25 Burpees

...

50 Toes To bar
50 Sit Ups

L-Sit 40sec/20 sec rest
Hollow Hold 40 sec/20 sec rest

WOD Tuesday

Strength:

Back Squat 5x5 (Every 2 mins)

Perform 40 second plank between sets.

 

Met Con:

3 Rounds of:

90 sec Cal Row

60 sec rest

90 sec Power Snatch/Power Clean

60 sec rest

90 sec Skipping/Double Unders

60 sec rest

 

Accessory:

Overhead Squat 3x8

Bulgarian Split Squat 3x8

WOD Friday

Strength: Back Squat 5x5

(Perform a 30 seconds plank between each set)

 

'Chipper Friday'

50 Dumbell Snatch

40 Kettlebell Linges

30 Pull Ups + Dips

20 Burpees Over The Box

10 Clean & Jerk 60/40kg

WOd Thrusday

Strength:

Shoulder Press 5x5

 

Met COn:

5 Rounds of:

EMOM

5 Cleans

5-10Burpees over the bar

5 Thrusters

5-10 Handstand Push Ups

WOD Wednesday

Met Con:

4 Rounds of:

500m Row

20 Ketttlebell Swings 16kg

10 Burpees

1 Rope Climb

 

AB'S BLAST

12/1//10/9/8/7/6

Toes To bar

Sit Up (GHD)

 

30 seconds on/off:

Deadbugs

Hollow Hold

WOD Monday

Strength:

Every 2 mins for 10 mins perform 5 touch and go deadlifts.

Deadlift 5x5

 

Met Con:

League Of Legends WOD:

18 min AMRAP:
Burpee Box Jumps
EMOM 4 x Cluster 50kg/35kg - scaled GTOH 40/30
Score = number of BBJ's (do not count Clusters)

Set the clock to countdown from 18 minutes. On 3 2 1 commence with burpee box jumps when the clock hits 17 minutes complete 4 x squat clean thrusters then straight back to BBJ's until the clock hits 16 minutes move to Clusters then back to BBJ's until 15 mins and so on.

Your score is the number of BBJ's only, DO NOT count Clusters.

Wednesday

Workout of the Day Wednesday

Partner 20 min AMRAP
5 Pull Ups Each
10 Push Ups Each...
15 Squats Each
3 Clean & Jerks Each

AB's Blast.

Bank Holiday

GYM CLOSED OCTOBER BANK HOLIDAY MONDAY.

 

Normal hours resume from Tuesday morning.

Workouts This Week

 

WOD Monday:

Max Effort Lower:

15 mins to set a 1 rep Max Power Clean

 

Met Con:

3 Rounds of:

200m Run

15 Thrusters 50/35kg

10 Pull Ups/ Bar Muscle Ups

 

Accessory:

3 Rounds of Max Rep Wall Balls

3 Rounds of Max Rep Burpees over the bar at 100% Intensity

3 x 50 Double Unders

 

Tuesday:

EMOTM 10 x 3

Push Jerk/Push Press

 

Met Con:

3 Rounds of:

15 Push Press

15 Kettlebell Swings 32/24 kg Russian.

15 Burpees Over the bar

WOD

WOD Saturday

5 Rounds of:

5 Power Cleans

10 Burpees Over the bar

400m Run.

 

 

Strength:

Back Squat 5x5

WOD Friday

Max Effort Upper

1 Rep Max Split Jerk Or Push Press

 

'Partner Chipper'

As a pair complete:

100 Kettlebell Swings 24/16kg

90 Partner Wall Balls

80 Box Jump Overs

70 Push Ups

60 T2B

50 Pull Ups

400m Run (200m each)

30 Burpees

20 Dumbell Snatch

10 Sandbag Hill Runs.

 

WOD Thursday

WOD Thursday

EMOTM

Thruster x3

 

Met Con:

15/12/9/6/3

Clean/Snatch

200m Run Each Round.

 

Accessory:

Front Squat/Overhead Squat 5x3

Weighted Step Ups 3x8

Deficit Clean/Snatch Deadlift 3x8

WOD Wednesday

WOD Wednesday

3 Rounds of:
1 min:
Skipping...
Power Cleans
Box Jumps
Wall Balls
Sit Ups (GHD)
2 mins rest.

AB'S BLAST:
30 seconds on/off
Deadbugs
L-Sit
Hollow Hold Or Plank

50 Toes to bar or Knee Raises.

 
 

WOD Tuesday

Dynamic Effort Upper

EMOTM x10

Push Press/Push Jerk

 

Met Con:

Tabata:

Cal Row

Burpee

Push Press

Push Up/Muscle Up

 

Accessory:

Dumbell Shoulder Press 3x10

Dumbell Chest Press 3x10

Dumbell Single Ram Row 3x10

WOD Monday

Max Effort Lower

1 Rep Max Deadlift with perfect form.

 

Met Con:

Partner Met Con

20 min AMRAP

4 Thrusters

8 Pull Ups(Chest to bar)

12 Toes To bar/Sit Ups

WOD Friday

Max Effort Upper

15 mins to set a max effort push press/push jerk

 

50 Double Unders 100 Singles

40 Cal Row

30 KBS

20 Dumbell Snatch

10 Muscle Ups/Pull Ups +Dip

20 Dumbell Snatch

30 KBS

40 Cal Row

50 Double Unders 100 SIngles

WOD Thursday

Dynamic Effort Lower:

Every 40 seconds:

Intervals 1-5: 4x Thrusters

Intervals 6-10: 3x Thrusters

Intervals 11-15  2x Thruster

Increase weight every 5 sets.

 

Met Con:

20 mins

Odd min: 5-10 Burpee Box Jumps

Even min: 5 x Clean & jerk Or Snatch

 

Finisher: 500m Row

 

WOD Wednesday

5 Rounds of:

3 mins on/1 min rest between rounds:

 

20 Double Unders/40 Singles

15 Wall Balls

10 Pull Ups

5 Power Cleans 60/40kg

 

 

AB'S Blast:

20-15-10-15-20

Toes To Bar

Med Ball Or GHD Sit Up

WOD Tuesday

EMOTM 10x

Push Jerk x2

 

Met Con:

1km Row

50 Thrusters 20/15kg

30 Burpees

WOD Monday

Max Effort Lower

Max Effort Snatch Or Clean

 

 

Partner Met Con:

20 min AMRAP

Run 200m

3 Snatch or Clean

5 Burpees Over the Bar.

 

Accessory:

Back Squat 5x3

Bulgarian Split Squat 3x8

GHD Deadlift 3x8

 

 

 

WOD Friday

'Yeah it's Chipper Friday!'

15 mins to set a max effort Push jerk.

Met Con: 5 Rounds of:...
10 Wall Balls
9 Toes To bar
8 Box Jumps
7 Pull Ups 9Chest To bar0
6 Kettlebell Swings
5 Burpees
4 Push Ups/HSPU
3 Power Cleans/Power Snatch
2 Front Squat/Overhead Squat
1 Dip/Muscle Up

Earn your carbs for the weekend!

WOD Wednesday

Tabata Interval:

 

Calorie Row/Bike

Thruster 40/25kg

Double Unders

Dumbell Snatch

 

 

AB'S BLAST

25-20-15-10

Toes To Bar

Med Ball Or GHD Sit Up

 

40 seconds on/off x 3:

Hollow Hold/Rock

Superman

Monday

Max Effort Lower:

Back Squat 3 Rep Max

 

Partner Met Con:

16 min AMRAP:

5 Deadlifts each100/60kg

7 Burpee Pull Ups Each

9 Toes To Bar Each

 

Accessory:

Weighted Step Ups

Bulgarian Split Squat 3x8

GHD Deadlift 3x8

WOD Tuesday

EMOTM 10x 3

Push Press

 

Met Con:

21-15-9

Wall Ball

Kettlebell Swing

Strict Pull Up

Strict Dip

 

Accessory:

Dumbell Chest Press 3x8

Single Arm Row 3x8

50 GHD Sit Ups

WOD Monday

Max Effort Lower

15 Mins to set a max effort:

Clean + Front Squat + Jerk

 

Partner Met Con:

20 min AMRAP

5 Push Ups Or Handstand Push Ups

5 Overhead Squats Or Front Squats

10 Toes To bar

15 Double Unders or 30 Singles

 

Accessory:

Deadlift 3x8

Bulgarian Split Squat 3x8

GHD Deadlift 3x8

 

Wednesday

Ab's Blast:

30 seconds on/off x 3

L-Sit Hold

Hollow Rock or Hollow Hold

Superman Hold

 

12/11/10/9/8/7/6/5

Russian Twist

Toes To Bar

GHD Or Med Ball Sit Up

 

Met Con:

3 Rounds of:

90 Seconds Dumbell Burpee

90 seconds Rest

90 seconds Power Snatch

90 Seconds Rest

90 Seconds Kettlebell Swings 24/16kg

90 seconds Rest

 

 

Finisher:

1 Minute Max Calorie Sprint. ALL OUT EFFORT!!!

Friday Night Lights!

 

FRIDAY NIGHT LIGHTS THIS FRIDAY @6.30-8.30PM!

All CrossFit Mallow members are welcome to take part. (Especially new members!)

3 Fun, Group workouts with teams of 4 athletes made up of members from different gyms. Scaling is allowed.

...

CrossFit Return are sending 15 athletes.
CrossFit Ballincollig are sending 10 athletes.
CrossFit Great Island TBC.
CrossFit Mallow???

I expect anywhere from 50-60+ people to take part Friday evening. That will be the biggest number ever to take part in a group workout at CrossFit Mallow. It will be loud, energising and a lot of fun!

Note: there will be a normal CrossFit class at 5pm only on Friday. The rest of the evening will be the Friday Night Lights event. Get involved and have a fun evening, I guarantee you will be buzzing all weekend after it! Feel the fear and do it anyway!

How do I enter? Just turn up on time Friday evening and be ready to work out. Standards for WOD 1 commence at 6.30pm.

 

Tuesday

Dynamic Effort Upper

EMOTM 10x 2

Split Jerk Or Push Jerk

 

 

Met Con:

50/40 Cal Row

25 Wall balls

40/30

20 Wall Balls

30/25 Cal Row

15 Wall Balls

25/20 Cal Row

10 Wall Balls

Monday

Max Effort Lower

5 Rep Max Back Squat

 

Partner Met Con:

16 min AMRAP

4 Cleans 80/50kg

8 Pull Ups (Chest To bar)

12 Box Jumps

 

Accessory:

Jumping Back Squats 5x5

Bulgarian Split Squat 3x12

GHD Deadlift 3x12

Saturday

Bench Press 5RM

 

 

Met Con:

20 min AMRAP

12 Kettlebell Swings 24/16kg

12 Sandbag Box Step Overs 24''/20''

12 Calorie Row

12 Toes To Bar.

 

Friday

League Of Legends Workout:

18 min time Cap

 

Set a 1 Rep Max Clean & Jerk

then

80 Wall Balls

60 Burpees

40 Pull Ups

1 Rep Max Clean

 

Sclaed Workout
18 ins

1 Rep max Clean & Jerk

60 Wall Balls

50 Burpees

40 Jumping Pull Ups

1 Rep Max Clean

Thursday

Dynamic Effort Lower

Snatch Deadlift

Snatch Hang High Pull

Hang Snatch

 

 

Met Con:

'Isabel' Or 'Grace'

30 Snatches or 30 Clean & Jerks for time

60/40kg

 

Finisher:

500m Row for time.

Speciality

TWO MORE NEW SPECIALITY CLASSES ADDED TO TIMETABLE.

Starting next Monday Sept 14th @ 7.00pm Weightlifting Class.

Starting Wednesday Sept 16th@ 8.00pm Gymnastics Class.

Following on from the success of the Endurance Class, Mobility Class and Competitors classes there will be two more weekly classes added to the timetable.

A speciality Weightlifting class each Monday which will include:
-Snatch & Clean & Jerk Technique
-Video Analysis
- 'Special Exercises' from Dmitri Klokov.
-Book in to the class using the CrosFit Mallow App.

Gymnastic Class:
-Rings Skills and Drills: tuck/invert/forward and back lever/Muscle up drills.
-Handstand progressions
-Core strength and stability drills.
-Flexibility
-Book in to the class using the CrossFit Mallow App.

Note: A speciality Powerlifting class will also be added to the weekly timetable in due course. All of these classes are in ADDITION to the 6 daily CrossFit classes at 6.45am/12.30/5/6/7/8pm.

Wednesday

WOD Wednesday

AB'S BLAST
30 seconds on 30 seconds off x 3.
L-Sit Hold
Hollow Hold
Deadbugs

50 T2B
40 Sit Ups
30 Sledge Hammer Tyre Strikes. (30 off each side)

Met Con:
12 min AMRAP
5 Deadlifts 100/70kg
10 Box Jumps
15 Double Unders/30 Singles

Saturday

WOD Tuesday:
EMOTM 10x 2
Split Jerk

Met Con:
Tabata Interval; 20 secs on/10 off x 8 rounds.
Calorie Row
Thrusters 42.5/30kg
Sit Ups
Push Ups/Handstand Push Ups

Accessory:
Dumbell Shoulder Press 3x10
Dumbell Chest Press 3x10
Single Arm Row 3x10

Monday

Max Effort Lower

1 Rep Max Front Squat

 

Met Con:

The Filthy 50 Or Dirty 30

Saturday

WOD: '45 Seconds of Heaven!'

 

5 Rounds of:

45 secs on/15 off

Calorie Row

Power Clean 50/35kg

Box Jumps 24''/20''

Kettlebell Swings 24/16kg

Double Unders

75 second break.

Friday

Max Effort Upper:

1 Rep Max Push Press

 

Met Con:

'Chipper Friday'

1km Row

60 Dumbell Snatch

50 Toes To Bar

40 Push Ups

30 Pull Ups (Chest to bar)

20 Burpees

400m Run

Thursday

Dynamic Effort Lower:

EMOTM 10x

1 x Snatch Deadlift

1x Hang High Pull

1 x Snatch

 

Met Con:

5 Rounds of:

3 mins on 1 min rest:

5 Deadlifts

10 Wall Balls

15 Box Jumps

Continue each round where you finished the previous round.

App

Gerard McAuliffe's photo.

 

INTRODUCING THE NEW

'CrossFit Mallow App'

Download now on to your Smartphone to check it out!

...

Search for 'CrossFit Mallow'

Wednesday

WOD Wednesday

 

AB's BLAST

Hollow Hold 30 Seconds on/off x 3

Plank 30 Seconds on/off x 3

Deadbugs 30 Seconds on/off x 3

 

50 Sit Ups

50 Toes To Bar

 

 

Met Con:

4 Rounds of:

10 Cleans (Squat) 60/40kg

20 Kettlebell Swings American 24/16kg

30 Double Unders

 

Tuesday

Dynamic Effort Upper

EMOTM 10x 2/3 Push Press/Jerk

 

Met Con:

21/15/9

Bench Press (Bodyweight Bench Press)

Bar Muscle Ups (Sub Pull ups + Dips)

Monday

Max Effort Lower

M/E Hang Clean

 

Partner Met Con:

18 min AMRAP

200m Run Together

15 Partner Wall Balls Each

5 Power Cleans

Tuesday

WOD Tuesday:

EMOTM 10x2 Push Press

Met Con...
21/15/9:
Calorie Row
Handstand Push Ups
Toes To bar
Dumbell Snatch

Supplementary:
Bench Press 10x2 with bands and chains

Accessory:
Dumbell Chest Press 3x8
Dumbell Shoulder Press 3x8
Single Arm Row 3x8

New

'I WILL IF YOU WILL!'

2 For the Price of 1 Offer!

To celebrate surpassing the 130 members mark recently, ...
CrossFit Mallow are providing the following offer to you and a friend:

Join up before the end of August and you will receive 3 Personal Training sessions and 1 Month of Unlimited Classes for the knock down price of €45 each.

Only 5 of these offers exist and when they're gone they're gone. To get yours call Ger on 087 9047849 or email This email address is being protected from spambots. You need JavaScript enabled to view it. or send a facebook message.

Join the fitness community building in Mallow Since 2010.

Staff qualifications include CrossFit Level 2 Coach, Sports Therapist, Sports Scientist, Chiropractor, Nutritionist, plus many more relevant fitness qualifications.

CrossFit Mallow, Majestic Business Park
www.crossfitmallow.ie
This email address is being protected from spambots. You need JavaScript enabled to view it.

Tues

WOD Tuesday

Dynamic Effort Upper
EMOTM 10x 2 Dumbell Split Jerk
(Min 1- 2 x Left Arm/ Min 2- 2 x Right Arm ...)

Met COn:
400m Run
9-6-3
Clean & Jerk 70/40kg
Pull Up + Dip/ Muscle Up
400m Run

Supplementary: Banded bench Press 10x2

Accessory:
Dumbell Shoulder Press 3x8
Dumbell Chest Press 3x8
Single Arm Row 3x8

Monday

WOD Monday:

Max Effort Lower
Build up to a 5 rep max touch and go Deadlift with perfect form.

...

Accessory:
Dumbell Bulgarian Split Squat 3x8

Met Con:
500m Row
60 Wall Balls 20/14lb's
50 Dumbell Snatches (Alternating arms-no dropping dumbells!)
40 Box Jumps 24''/20''
30 Burpees
20 Toes To bar
10 Pistols (Single Leg Squats)

Supplementary: 5RM Hang Squat Clean

Accessory:
Clean High Pull 5x3
Front Squat 5x5

WOD

WOD Friday

Max Effort Upper

 

Bench Press 5 Rep max

 

Accessory:

Dumbell Chest Press 3x8

Dumbell Barbell Row 3x8

 

 

Met Con:

21-15-9

Ring Push Ups

Pull Ups (Chest To Bar)

Toes To Bar

 

 

Finisher:

50 Burpees For Time.

WOD

WOD Thursday

Plyometrics for warm up: Kneeling squat jumps/Seated Box Jumps

EMOTM x10
1 x Snatch Or Clean High Pull
2 x Snatch Or Clean

Met Con:

100 Double Unders Or 200 Skips
21-15-9
Deadlift 100kg/70kg
Lateral Bar Hop Burpees
100 Double Unders or Skips

Accessory:
Front Squat 5x5
Bulgarian Split Squats 3x8
Weighted Step Ups 3x8

Wed

WOD Wednesday
Ab's Blast 12/11/10/9/8/7/6
Toes to Bar
Med Ball Or GHD Sit Up

...

Met Con: 14 min AMRAP
Partner WOD:
15 Wall Balls Each
10 Burpees Each
5 Thrusters Each 45/30kg

Closed

GYM CLOSED BANK HOLIDAY MONDAY AUGUST 3RD.

Normal hours resume Tuesday morning.

Monday

Max Effort Lower:

M/E Front Squat

 

Met Con:

Partner AMRAP

16 min AMRAP

3 Squat Cleans

5 Burpees Over the barbell

15 Sit Ups

 

Supplementary:

3 RM Hang Clean

 

Accessory:

Deadlift 3x10

Weighted GHD Barbell Sit Ups 3x10

GHD Good Mornings 3x10

 

 

 

 

May

Monday

Max Effort Lower

Max Effort Power Clean

Partner Met Con

20 min AMRAP

30 Double Unders

10 Burpees

5 Power Cleans Touch and Go.

Supplementary

Max Effort Hang Snatch

 

Accessory

Clean High Pulls 5x3

Squat with Safety Squat Bar 5x3

Nordic Falls 3x8

Tuesday

Dynamic Effort Upper/Speed Day

EMOTM 10x 2

Split Jerk

Met Con

In 6 mins complete

90 seconds of Power Snatches

400m or 800m Run,

Rest for remainder of 6 mins.

Repeat with Clean & Jerks and Wall Balls

 

 

Supplementary

EMOTM 10x2

Football Bar Bench Press with Bands

Accessory

Shoulder Press 3x8

Barbell Row 3x8

Weighted/Ring Dips 3x8

Rear Delt Raise 2x20

 

 

Wednesday

Met Con + AB'sBlast

 

A: 7 mins

Run 400m

AMRAP Thrusters 50/30kg

2 mins rest

400m Row

AMRAP Clean & Jerk 50/30kg

2 mins rest

C: 7 Mins

400m Run

AMRAP

Burpees

 

Skills

5 Rounds of:

10 Pistols

5 Metre handstand walk

3 Rope Cimbs

 

 

Thursday

Dynamic Effort Lower

EMOTM 10x1

Snatch Deadlift

Snatch High Pull

Hang Snatch

Met Con

‘Elizabeth’

21-15-9

Clean 60/40kg

Ring Dip

Supplementary

EMOTM 10x1

Clean Deadlift

Clean High Pull

Hang Clean

 

Accessory

Cambered Bar Back Squat 5x3

Front Racked Lunges 3x8

GHD Back Ext 3x8

 

Friday

Max Effort Upper

Max Effort Bench Press

 

 

Met Con

WOD

Deadlifts and Burpees

Friends of