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  Show Day PH Heavy Bench:   Bit of fun for a public holiday Friday.   Running clock, take 15 mins to build to a heavy 3 bench press.   Plenty of banter and spotting. HERO WOD “JONESY”   6 Rounds for Time 400 metre Run 6-5-4-3-2-1 Rope Climbs   Time Cap 23 mins  …

  Skills For load Deadlift Every 2 mins 10 mins 2 reps (no tng, no belt)   Reps and time decreased for the Deadlift, still deadstop, still no belt. Try and start at 80% of your 1RM. WOD For time:20 min cap 50 HSPU 50 Toes to rings 50 Burpees 50 Deadlifts 84/55kg 50 Air…

  Strength For load 5 min EMOM 2 hang power snatch Straight into 10 min EMOM 2 power snatch (no tng) Increase across   Hang power snatch as the primer today, these 5 minute EMOMs are exactly that, a chance to practice your movement with lighter weight before we get to the power snatch. WOD…

  Strength 5 sets for load Back squat 5×4 Build across or hold 80+% (slightly heavier than last week)   *Perform a new set every 3:00   Adding a little more weight from last week’s 5×5.  Take the time to warm up properly so the first set is heavy and those who want to can…

  Strength Toes to bar + HS walk volume   E2MOM for 12 mins 1. 10-15 UB toes to bar 2. 25-50ft HS walk   Active: Toes to as high as possible. HS walk next to wall and using foot on wall for stability   Lifestyle: Knee raise HS walk with feet on a box…

    OPEN GYM

    Hero WOD   MORRISON 50-40-30-20-10 Reps For Time Wall Ball Shots (9/6kg) Box Jumps (24/20 in) Kettlebell Swings (16/24)   Active– 6/4, 16/12, 20/16     U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood,…

    Heavy Day Snatch work and Pressing:   A. Snatch balance 5 sets of 3 (every 2 mins)   5 min rest   B. Every 2 mins 6 mins 3 strict press Every 2 mins 6 mins 2 push press Every 2 min 6 mins 1 split jerk   Active for HSPU: abmat Lifestyle:…

  Skills 16 min E2MOM:   1. 5-7 kipping/butterfly pull ups/chest to bar 2. 1-3 rope climbs   Work on timing during skill work in the early rounds and then speed it up WOD 5 rounds each for time: 5 hang power cleans 100/70kg 3 burpee box jump overs 30/24” 1 rope climb Rest 2…

  Strength For Quality 5 min EMOM 2 pause power snatch Increase across   Rest 2 mins   10 min EMOM 2 power snatch (no tng) Increase across In the snatch today, be very deliberate in how you set up. 1. Feet in the correct position. 2. Hands in the correct position. 3. One cue…