Strength Back Squat 7×2 @85% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Immediately into 3 SGL leg box jumps R+L WOD 12 Min AMRAP 30 Wall Balls 60 Double Unders 20 KB Snatch (10R+10L) @20/14 @24/16 Peak 40min Run *Steady pace work
Strength EMOM 15 mins 3 Power Cleans *No prescribed weight, reps must be touch and go. Members can change weight throughout the 15min Score = total weight lifted WOD For time 15 min Time Cap 12 Burpee Box jump overs 12 Chest to bar pull-ups 21 Shoulder to overhead 12 Burpee Box jump overs 12…
Strength Overhead Squat 4×8 @75% of 1rm 0:00, 3:00, 6:00, 9:00 WOD For Time (10-12 mins) 12-9-6-3 Front Squats Ring Muscle Ups/pull ups and Dips @90/57.5kg Peak 10min AMRAP 10 x 10m Shuttle Sprints 3 Power Cleans (70/47.5) *Climb the ladder, each round increase power cleans by 3 reps (3-6-9-etc). Shuttles stay the same throughout.
PARTNER WOD – ‘ANGIE MEETS ANNIE’ 50 Double Unders per partner 200 Pullups 40 Double Unders per partner 200 Pushups 30 Double Unders per partner 200 Situps 20 Double Unders per partner 200 Squats 10 Double Unders per partner
Strength Strict C2B – 6×4 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 *Immediately into 5 expolsive push ups (use two 20kg plates, one eiher side of hands and explode out of push up and land with hands on plates) WOD For Time (15 mins) 3 Rounds 25/20 Cal Bike or Row 15 Burpee Box Jump Overs @24/20…
Gymnastics EMOM 10 Mins Opt 1: Even 1-5 Bar MU Odd 50 DU Opt 2: Even 1-3 Bar MU Odd 30 DU Opt 3: Even 5-10 Strict PU Odd 30 DU Opt 4: Even PU Progressions Odd DU Progressions WOD For time (CAP 20 Mins) 1Km Med ball run @20/14 80 KB snatch @24/16 1Km Med ball…
Strength Hang Clean and Jerk 1 Full hang clean and jerk every 30 seconds for 10 mins @65% of 1rm clean and jerk WOD For Time (14 mins) 3 Rounds 12 HSPU 20 med ball Sit Ups 12 Ring Dips 20 Hang Power Cleans @52.5/35 Peak Back Squat Build to a heavy 1 rep back…
Strength Deadlift 6×3 @80% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 *Immediately into 3 weighted standing jumps (as high as poss) Use 2 DB’s WOD For Time 30 C2B Pull Ups 20/15 Cal Row 10 Thrusters 5 Rope Climbs @70/47.5 kg Peak 4 Rounds 3min AMRAP / 2min REST 15 Overhead Squats (50/35) 15…
Core work 10×5 Strcit TTB 15 min time cap WOD 15 min AMRAP 50 Air Squats 100 DU 15m HS Walk/, shoulder taps (R+L = 1) Peak 10 DB Snatch (22.5/15) 10 Calorie Row 20 DB Snatch (22.5/15) 15 Calorie Row 30 DB Snatch (22.5/15) 20 Calorie Row 40 DB Snatch (22.5/15) 25 Calorie Row…
Partner WOD In teams of 2- 30 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks 50/35 kg until A gets back. Switch and repeat. Partner A runs 400 M Partner B does AMRAP Back squats 50/35 kg from floor until A returns. Switch and repeat. Partner A…