8am + CLASS 8am PLUS CLASS A) Individual 10m HS Walk (3 Wall Climbs) 20 Alternating Pistol Squats 30 KB Swings (16/12) 3 rounds for time – 12 min time cap B) TEAMS OF 3 DEADBALL RELAY Deadball over each shoulder then pick up and carry 20m 10 min AMRAP C) WOD Run 400m Push…
MED FRI: 5 min find start weight; will be a very light weight could be just a bar A: 15 min C+J EMOM (trying to build in weight every min) min 1 – 5) 2 power cleans + 2 push press min 6 – 10) 2 hang clean (squat or power) + 1 push jerk…
LOW: Tempo Back squats 12 min E2MOM (6 rounds) 5 reps (5 sec lower, 1 sec pause in bottom then up AFAP) @ 60% of 1RM FINISHER: 100m Front rack KB carry AHAP 30 sec side plank (each side) 20 single leg glute bridge (each side) 100m Farmers carry AHAP 3 sets (15 min) can…
HIGH WEDS: 10 min Double or Triple Under practice then 5 min EMOM 20 double unders + Max Effort Muscle up or C2B WOD: Buy In: 1 km run then complete 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) Get…
MED TUES: A: 10 min EMOM Odd min – 5 x Strict pull up Even min – 5 x Strict shoulder press B: Interval AMRAP’s 1 min work : 1 min rest Row 12/8 cal then AMRAP Push up in remainder time Score total reps over 4 Rounds Bike 12/8 cal then AMRAP Toes to Bar…
LOW STRENGTH: Every 2 min for 12 mins (6 sets building in weight) 3 x Reps tempo Sumo Deadlift (3 sec hold at top, 5 sec negative WOD: 16 KB SDHP (24/16) 10 Plate burpees 20m Kb goblet lunge (24/16) rest 1 min 5 rounds for time (15 min time cap) HAPPY BIRTHDAY TANEI!!!!!…
8am + CLASS A) INDIVIDUAL on a 19 min running clock 1 min AMRAP – Max Effort Hang Squat Cleans (42.5/30) – REST 1 min 2 min AMRAP – 12 Hang Squat Clean + ME Toes to Bar – Rest 1 min 3 min AMRAP – 12 Hang Squat Clean + 12 T2B + ME Push Press –…
HIGH FRI: E2MOM for 4 sets complete Power Snatch + 2 Overhead Squats + Squat Snatch (Only go 5 -10 kgs above your WOD weight) WOD: Benchmark workout “Nancy” Run 400m 15 Overhead squat (42.5/30) 5 Rounds for time (20 min time cap) 5:30 pm ML 4 Final Online Qualifier wod for the 2019 Master’s League.
MED THURS: PARTNERS Deadlift: In partners spend 10 mins building to 10 kg above WOD weight for 3 reps (alternate 3 reps each) WOD: Partner workout 400m run with KB (Kb cannot rest on shoulder or back) 80 Russian swings (32/24) 40 Deadlifts (120/80) 80 Lateral burpee over bar Share reps however but run together swapping…
LOW WEDS: Front squats In 12 mins complete 5 sets x 10 reps FINISHER: 3 sets for quality (15 mins) 2 TGU each side (choose challenging weight) 10 single arm Db row (each side) 5 High box jumps 21s keep the weight light ie empty barbell Have you made sure you’ll be there on Queen’s Birthday…