Week 1: 2 - 6 January

Tuesday, 3 January

Strength: Deadlift
8-8-8-8-8

WOD: 5RFT
300m row
10x G2OH (115/85)
300m row
20x KB Swing (53/35)


Wednesday, 4 January

Skill: Gymnastics skill
AMRAP 10 min
5x slow HS kip
15x hollow rock
30 sec wall-facing HS hold
15x Superman

WOD: 4 Rounds, EMOM
min1: 2-3 rope climb
min2: 15-20x Wallball
min3: 10-15x T2B
min4: 10-15 Cal row


Thursday, 5 January

Skill: Gymnastic Strength
alternating between movements:
Ring Dip: 10-9-8-7-6-5-4-3-2-1
Strict Pullup: 1-2-3-4-5-6-7-8-9-10

WOD: 3RFT
20x Cal Row
20x Pullups
20x burpee BJ
20x Abmat Situps


Friday, 6 January

Strength: Overhead Squat
10-5-3-2-2-1-1-1RM

WOD: 'Randy'
75x Power Snatch