Strength Weighted Pull Ups 6×3 Increasing weight each set 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 *Immediately into tempo 5 DBL DB shoulder press (no prescribed weight) Tempo: 1 second up, 3 seconds down WOD ‘Grace’ 30 Clean and Jerks @60/42.5 Peak Clean (2 Second pause at knee) 4 x 2 @ 60% – 70% Clean…
Gymnastics Ring Muscle Up EMOM 10 mins Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip PU Opt 4: 5-10 False Grip Ring Row WOD 18 Min AMRAP 75 Double Unders 25 Hang Power Snatch ME Unbroken Wall Balls @20/15 @ (20/14) *Score is total wall balls *When ball is…
“Nutts” Hero WOD For Time 10 Handstand Push-Ups 15 Deadlifts (120/85Kg) 25 Box Jumps (32/24 in) 50 Pull-Ups 100 Wall Ball Shots (20/14 lb) 200 Double-Unders 400 Meter Run (with 20/15kg plate
Strength SGL leg DBL DB/ KB deadlift 5×5 R+L (No prescribed weight) 0:00, 2:30, 5:00, 7:30, 10:00 *Immediately into 3 SGL leg broad jumps(R+L) WOD For Time (18 min time cap) 7 Rounds 12 Box Jump Overs @ 24″/20″ 12 KB Swings @32/24kg 12 bar touch Buprees Peak Push Press 3-3-3-3-3-3 75% + *One second pause…
WOD For Time (20 min cap) 1.2k Run 30 Pull Ups 15 Front Squats 30 Pull Ups 15 Power cleans 1.2k Run @70/47.5Kg Core work Tabata format abmat situp/T2B/russian twist with med ball for 4 rounds ROMWOD
Strength Back Squat 5×10 @75% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 super set with 5 strict chin ups WOD 12 Min AMRAP 8 TTB 12 Back Rack Barbell Lunge 8 HSPU 24 Double Unders @60/42.5kg From the ground Peak 5 Rounds 1.5km Bike REST 2mins *Do not go all out at the start, find…
Strength Push Press 5×2 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 *Immediately into 5 push ups to a plate Athletes will do a push up and explode onto 2 plates set up either side of their hands) WOD 12 min AMRAP 10 Hang Power Cleans 10 STOH 10 Bar Hop Burpees @52.5/35 Peak 10…
Strength EMOM 8 5 Front squats from the ground @65% of 1rm front squat WOD 3 Rounds For Time (12-15 min cap) 18 KB Snatch (9R+9L) 9 HSPU 6 Burpee Bar Muscle Up @24/16 Peak Accumulate 150 Cal Row 1: Max effort Cal Row 2: 15 Wall-balls *You will work on accumulating 150 cals on…
Strength 5 x 5 strict pull up + 2 bar muscle up 0:00, 2:00, 4:00, 6:00, 10:00 WOD 20 Min AMRAP 20 Box Jumps (24/20) 15 Push Ups 10 TTB Peak Assault Bike 10 Rounds / Every 90 Seconds 15 Cal Bike *Max effort
Strength Odd Object Work in Pairs 3 rounds 40 m Sled Pull push @ 40/20 kg 40m Single Arm OH Plate Carry @ 20/15 kg 40m Farmers Walk @ 48/32 kg 40m Front Rack Carry @ 70% of 1rm back squat 1 min Loaded Barbell Holds @ 70% of 1rm back squat WOD DT 5 rounds for time 12…