LOW DAY: Strength A) Warm up strict press to 60-70% for 3 reps (clean weight up) Then every 3 min for 4 sets (12 min) complete Max strict press straight into Max push press straight into Max push jerk B) 3 sets per arm for quality Turkish get up (up) 5 KB snatches 5 KB overhead squat…
A) Double under or TU practice (10 mins) then 5 mins EMOM 20 double unders + Max Effort Muscle up or C2B WOD: Buy in -1 km run Then 3 rounds of 70 Double Unders 10 Db Deadlift box step over 22.5/15 7 Manmakers Buy out – 1 km run For time (20 min time cap)
A) WOD Prep Deadlift – Build to 10kg above WOD weight for 3 reps B)WOD: 5m handstand walk 6 Deadlifts 120/80 25 Lateral bar hops 5m handstand walk Rest 2min 5 rounds for time
1 x 300m Farmers carry 22.5/15 1 x 200m Front Rack Kb carry 24/16 WOD: 3 x 7 min EMOM (23 min total) Complete 7 sets for total reps/cals before moving to next exercise a) 20 sec max cals Air Bike Rest 1min b) 20 sec max cals Rower Rest 1 min c) 20 sec max…
8am + CLASS A) INDIVIDUAL – NASTY GIRLS 50 Air Squats 7 Muscle Ups 10 Hang Power Clean (60/40) 3 rounds for time (15 min time cap) REST 3 mins B) TEAMS OF 2 Devils Press Alternating DB Step Ups (60/50) 2…4…6…8…10….etc 1 Rope Climb/3 Strict Pullups Run 200 m together 18 min AMRAP Alternate…
A) Deadlift warm up 10 min to warm up deadlift 5 – 10 kg above WOD weight for 3 reps B) WOD: 10 x 1 minute AMRAP 3 Deadlift (140/100) 6 Box Jump Overs (60/50) Max reps burpee in remainder of minute Rest 1 minutes between rounds. Scored on number of burpees completed over 10…
A) Strength: Bench Press 5 working sets x 5 reps building in weight In between working sets complete a 30 sec plank B): WOD 20 Wallballs (9/6) 20 Toes to Bar 40 Double Unders 4 Rounds for time (*12 min time cap)
A) Strength: Pause front squat – 3 second pause in bottom 2 x 5 @ 70% 2 x 3 @ 80% 2 x 1 @ 90% 1 x 10 @ 70% no pause B – EMOM, 10 mins Min 1: 7 hang power cleans + 7 front squats (60/40) Min 2: 200 m run HAPPY BIRTHDAY…
Strength: Power snatch + Squat snatch Every 90 seconds for 8 sets complete 1 Power Snatch + 1 squat snatch Start at around 50% and build in weight from there B – WOD 21 Power snatch (61/43 kg) 21 Push ups 15 Thrusters (61/43 kg) 15 HSPU 9 Squat snatch (61/43 kg) 9 Strict HSPU FOR…
one class only @ 4:30pm Teams of 3 1500 m row (250 m intervals) 75 Synchro single arm hang DB snatch (only 2 working but can swap at anytime) 400 m run with dumbbell (all 3 members) 75 Synchro single arm Db Shoulder to Overhead 400 m run w/db 75 Synchro single arm Db Thruster…