Bar Bell Cycling EMOM 10 mins 4 Hang power cleans 3 Front Squats 2 STOH * Scale weight to enable unbroken rounds WOD For Time (9-12 min cap) 15-12-9-6 Hang Squat Cleans Ring Dips @60/42.5 Kg Peak 10min AMRAP 5 Bar Muscle ups 16 DB Snatch 22/15 Kg 15 Cal Row
Annie 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups 7 min time cap rest for 3 mins then Viola (Hero WOD) Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches,25/40Kg 17 pull-ups 13 power cleans, 25/40Kg
Midline/Core 4 rounds 5 Strict TTB straight into 5 Kipping TTB” *Rest 1 minute between rounds WOD 15 min AMRAP 9 Deadlifts@80/52.5 Kg 18 KB Swings@24/16 Kg 27 Unbroken Double Unders Peak Deadlifts 5×5 deadlift @75% – 80% of 1RM
Strength Strict Pull Ups 6xME Rest 90 seconds between sets immediately followed by 10 American kB swings 16/24kg WOD For Time (10-12 min cap) 3 Rounds 15 Thrusters 3 Rope Climbs @52.5/35Kg Peak Front Squat 5×4 tempo front squats (3 seconds down) @75%- 80% of 1RM *5kgs heavier than last week
Strength 7 Sets 3 Snatch Deadlift 2 Power Snatch 1 Overhead Squat RX @70/47.5 Kg 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Reps all TNG WOD For Time (9-12 min cap) 30 Hang Squat Snatch @60/42.5 Kg Peak 7min AMRAP 12 DB power cleans 22.5/15Kg 3 Bar Muscle ups
Strength 5 Bar muscle up/ strict pulls 0:00, 1:30, 3:00, 4:30, 6:00, 7:30 WOD 3 Rounds For Time (12-14 min cap) 15 Front Rack Barbell Lunge 10 Bar Facing Burpees 10 TTB @70/47.5 Kg Peak 8min AMRAP 5 Power Snatch (42.5/30) 7 Thrusters (42.5/30) 9 chest to bar Pull-ups
Strength Back Squat 4×10 @65-70% of 1rm 0:00, 3:00, 6:00, 9:00 WOD For Time (15-17 min cap) 18-15-12-9-6 Wall Balls@ 20/14 Power Cleans @ 40/25 kg Peak Strength Circuit 4 x 8 Strict Press@65%-70% of 1 RM 4 x 8 Barbell Bent over 4 x 8 strict pull-ups
Strength 2 power clean + 2 hang power clean 0:00, 1:30, 3:00, 4:30, 6:00 3 push press + 3 push jerk 7:30, 9:00, 10:30, 12:00, 13:30 *Barbell must stay same weight WOD For Time (12 min cap) Run 600m 21 STOH @70/47.5 Kg Run 400m 15 STOH @70/47.5 Kg Run 200m 9 STOH @70/47.5 Kg…
Core/Midline Tabata of Hollow rock hold and Russian twist rest 1min Tabata of Plank and superman’s * WOD 3 Rounds (15-18 min cap) 400m run 40m Double KB Front Rack Walk @32/24 Kg 20 Wall Balls @ 20/14 Kg * ROMWOD * Peak 7min AMRAP 3 clean and jerk (60/42.5) 3 toes to bar 6 clean and…
Strength Sumo Deadlift 7×3 @70% of 3rm Sets every 2min *Focus on speed from the floor *Immediately into 3 broad jump (Focus minimal contact with the floor when bounding) WOD 3 Rounds For Time (12-15 min cap) 18 HSPU 15 Box Jumps 30/24inches 3 Squat Cleans @100/70kg Peak Back Squat 5×5@85% of 1RM