February 5, 2018 Caz Royle Tuesday 6th February February 5, 2018 Caz Royle Skill /Strength Back Squatwork up to 90% of 1RMEvery 3 mins for 6 mins (2 Sets) 2 x 10 @ 75 - 80% WODAMRAP 12 40 DUs30 Wall Balls20 Pull Ups
February 4, 2018 Caz Royle Monday 5th January February 4, 2018 Caz Royle Skill / Strength 5 Sets5 Strict Press (70%-75%)Rest 1 Min6- 10 Strict T2B Rest 1 MinWODFor TimeRun 1 Km50 HSPU15 Min Time Cap
February 4, 2018 Caz Royle Monday 5th February February 4, 2018 Caz Royle Skill / Strength 5 Sets5 Strict Press (70%-75%)Rest 1 Min6- 10 Strict T2B Rest 1 MinWODFor TimeRun 1 Km50 HSPU15 Min Time Cap
February 3, 2018 Caz Royle Saturday 4th February February 3, 2018 Caz Royle WODEMOM40:1: Row 16/12 Cals (in 45s)2: Dbl Bottoms Up KB Hold3: 30 Walking Lunges4: 15 Hollow Rocks
February 2, 2018 Caz Royle Saturday 3rd February February 2, 2018 Caz Royle WODIn Pairs- FT1 Mile Run-----10 Rounds- YGIG12 Alt DB Snatch 22.5/15kg9 Pull Ups6 4/2" Def HSPU-----1 Mile Run
February 1, 2018 Caz Royle Friday 2nd February February 1, 2018 Caz Royle WODBenchmark Friday15.3AMRAP147 Muscle Ups50 Wall Balls100 Double Unders
January 31, 2018 Caz Royle Thursday 1st February January 31, 2018 Caz Royle Skill / Strength3 setsKB Bent over Row 6/6Rest 30s20m Rope Sled PullRest 2 minsWODIn teams of 3:60 Cal AB12 Legless Rope Climbs60 Cal AB9 Legless Rope Climbs60 Cal AB6 Legless Rope Climbs60 Cal AB
January 30, 2018 Caz Royle Wednesday 31st January January 30, 2018 Caz Royle WODEMOM101: 10 Deadlifts 120/85kg2: 20 BJO 24/20"Rest 5 minsEMOM101: 16 Down Ups (45s of work)Rest 5 minsEMOM101: 20/15 Cal Row2: 15 KB Swings 32/24kg
January 29, 2018 Caz Royle Tuesday 30th January January 29, 2018 Caz Royle Skill / StrengthFront Squat2-2-2-2-2Tempo 3211WOD4 RoundsAMRAP4Run 200m25 Front Squat 42.5/30kgRemaining time max Double UndersRest 2 mins
January 28, 2018 Caz Royle Monday 29th January January 28, 2018 Caz Royle Skill / StrengthWeighted Pull Up5-4-3-2-1WODAMRAP125 Chest to Bar Pull Ups7 DB Power Cleans 22.5/15kg9 Burpee Over DB (Open Std)
January 26, 2018 Caz Royle Saturday 27th January January 26, 2018 Caz Royle WODIn pairs:AMRAP 1212 Alt DB Snatches (22.5/15kg)12 Box Jump Overs*Alt RoundsRest 5 minsIn 10 mins:Row 2kmAMRAP:Max Rep DB Hang Squat Cleans (22.5/15kg)In the remaining time. Split work as you see fit.
January 25, 2018 Caz Royle Friday 26th January January 25, 2018 Caz Royle Skill / StrengthHang Power Clean12 mins to build to a heavy tripleWODEMOM 20Min 1 - 20/15 Cal RowMin 2 - 25 DU’s + 6-10 Pull UpsMin 3 - 5 Bar Over Burpees + 5 Power CleansMin 4 - Rest
January 24, 2018 Caz Royle Thursday 25th January January 24, 2018 Caz Royle WODAMRAP 1020/15 Cal AB3-5 Wall WalksRest 5 minsAMRAP 10Run 200m20 Push UpsRest 5 minsAMRAP 10Sled Push 30mSingle Arm OH Walking Lunge x 30m
January 23, 2018 Caz Royle Wednesday 24th January January 23, 2018 Caz Royle Skill / StrengthEvery 3 mins for 12 mins (4 sets)Sumo Deadlift x 4-6Straight into…Box Jump (High) x 3Rest 2-3 minsWODFor Time:15 Deadlifts (100/70kg)30 Wall Balls12 Deadlifts24 Wall Balls9 Deadlifts18 Wall Balls
January 22, 2018 Caz Royle Tuesday 23rd January January 22, 2018 Caz Royle Skill / Strength4 sets:Strict Press7 reps (65-70% of 1RM)Rest 1 minL-Sit / L-Hang / Hollow Hold20-40 secondsWODAMRAP 93, 6, 9, 12…StOH (60/40kg)T2B
January 21, 2018 Caz Royle Monday 22nd January January 21, 2018 Caz Royle Skill / StrengthBack Squat5 x 2 (3211)Rest 2-3 mins*Try to increase load from 3 reps - 08/01WOD4 Rounds400m Run25 Goblet Squats (32/24kg)20 Box Jump Overs (24/20”)
January 20, 2018 Caz Royle Sunday 21st January January 20, 2018 Caz Royle Skill / StrengthEMOM10:2 Power Snatch @ 70%WODFT21-15-9Hang Power Snatch 42.5/30kgBar Over Burpees
January 19, 2018 Caz Royle Saturday 20th January January 19, 2018 Caz Royle WODEMOM101: 30-60 Double Unders2: 12 PistolsRest 5 minsEMOM1015 Down UpsRest 5 minsEMOM101: 15 Russian Swings 32/24kg2: 12 HSPU
January 19, 2018 Caz Royle Friday 19th January January 19, 2018 Caz Royle Skill / Strength Bench press3 x 52 sec pause at chest WOD16.3AMRAP 710 Snatches 35/25 kg3 Bar Muscle Ups
January 18, 2018 Caz Royle Thursday 18th January January 18, 2018 Caz Royle WODIn teams of 3 Row 10kwhilst 1 person rows the rest of the team perform an AMRAP of: 40m seated sled pull40m bear crawl40m Farmers Carry 62/42kg