Low – Strength: Tempo Back squats E2MOM (6 rounds): 5 reps (5 sec lower, 1 sec pause in bottom then up AFAP) @ 60% of 1RM WOD: E4MOM for 16min 400m Run 12 Box Jumps (60/50) 12 T2B FNCF AMAZING CHRISTMAS RACE – Sat 15th Dec @ 12 noon. Organise your teams of 6, choose a…
High: Strength- Deadlift 20 min to find 2RM max WOD: 8 min EMOM Min 1) 14/10 cal bike Min 2) 60m Deadball/sandbag bear hug carry AMAZING RACE CHRISTMAS PARTY – SATURDAY 15th DEC @ 12 noon Get your team of 6 and get your captain to sign up on the events page HERE Teams must be entered…
Med – STRENGTH: Push Press Spend 15 min to build to a heavy single USE THIS REP SCHEME 5-5-3-3-3-1-1-1-1-1 reps WOD: 12 SDHP (42.5/30) 12 push press 5 min AMRAP …Rest 4 minutes… 10 SDHP (42.5/30) 10 push jerks 5 min AMRAP AMAZING RACE – SAT 15th DEC 12 noon – Get your Team of…
Low: a) 12 min EMOM – 3 rounds cycling through 30 sec x top of pull up hold 30 sec x hollow rocks 30 sec x top of ring dip ring hold (with turn out) 30 sec x hand stand hold (*EMOM style, ie in 1 minute, 30 secs work, 30 secs rest *aim to…
HIGH Strength: Power snatch E2MOM for 7 sets complete 3 TNG reps (building in weight) WOD: ‘Randy Annie’ ‘Randy’ 75 Power snatch (35/25) straight into ‘Annie’ 50-40-30-20-10 Double unders Sit up For time (15 min time cap) FNCF AMAZING RACE CHRISTMAS PARTY IS JUST 3 WEEKS AWAY – SAT 15th DEC 12 noon Get yourself into…
“ANGIE” 100 Pullups 100 Pushups 100 Situps 100 Air Squats For time (30 min time cap) Rx – do full 100 reps per exercise before moving on Scaled – Partition reps eg 10 sets of 10 reps per exercise
MED FRI: Warm up snatch and squat to WOD weight PARTNER WOD: Alternating full rounds with Partner 3 Overhead Squats (70/45) 6 Chest to bar pull ups 40 Double unders 28 min AMRAP HAPPY BIRTHDAY CELINA!!!!!
LOW THURS: Working in pairs 12 min to find a heavy 3 rep bench press then 12 min to find a heavy 3 rep front squat WOD: Finisher 5 min EMOM 12 Russian Swings (24/16) 12 Situps 12 Alt Goblet Lunges Reduce reps if you cannot maintain rep scheme NO 5:30pm CLASS TODAY OR FRIDAY
A) Strength: 10 min to find a heavy 3 rep TNG power clean WOD: “MacLeod” 5 Power Cleans (42.5/30) 5 Thrusters 5 Lateral burpee over bar (new standard, no step up) EM until failure *18 rounds is the gold standard to aim for!! NO 5:30pm CLASS THURS/FRI
Strength: 10 min EMOM 5 Strict Pullups 5 Strict Shoulder Press WOD: Intervals and AMRAPS – 1 min work:1 min rest A) Row 12/8 cal then AMRAP Push Ups 4 rounds – score = total push ups B) Bike 12/8 cals then AMRAP Toes to Bar 4 rounds – score = total T2B NO 5:30pm…