PERFORMANCE: 7 mins to Warm Up Snatch On a 25 min running clock 5 Toes to Bar 10 Hand release push ups 15 WallBalls (9/6) 15 min AMRAP then 10 mins to find 1RM Snatch FITNESS: 7 min EMOM – building weight Mins 1-3 – 5 Hang Power Snatch Mins 4-7 – 3 reset Power Snatch On…
Performance: Back Squat 6 x 3 reps building (15 mins) WOD: 14 min EMOM mins 0-6: Run 100m + max HSPU rest 2 min mins 9-14: 25 Double Unders + max Bar Muscle Up/C2B/PU Fitness: Front Squat: 5 mins to find weight then 10 min EMOM 0-5 mins 5 reps @mod (60%) 6-10 mins 3 reps 70-75 WOD: 14…
Conditioning Intervals (both): Bike 20:40s for cals x 6 rounds – REST 2 mins – Row 20:40s for cals x 6 PERFORMANCE WOD: 2 rounds of 10 Devils Press (22.5/15) 10 alternating Front Rack Lunge then complete 400m Farmers Carry 3 rounds for time (18 min time cap) FITNESS WOD: 20 Alternating DB Snatch 20 Goblet Squats…
PERFORMANCE: A: 8 min EMOM – Death by Thrusters (42.5/30) + Pullups WOD: Push Jerk (60/40) Bar Facing Burpees 21-15-9 reps – 200m run between rounds for time FITNESS: A: 8 min EMOM Odd: 8 DB Thrusters Even: max set QUALITY Kipping Pullups WOD: Run 200m 15 DB Push Press 15 Burpee to Target 3 rounds for time …
MONDAY: PERFORMANCE – A: EMOM 8 mins Death by Thrusters (42.5/30) + Pullups WOD: Push Jerk (60/40); Bar Facing Burpees; 21-15-9 reps (200 m run between rounds) for time FITNESS – A: 8 min EMOM Odd: 8 DB Thrusters Even: max set QUALITY Kipping Pullups WOD: Run 200m; 15 DB Push Press; 15 Burpee to Target. 3 rounds for…
8am+ CLASS – Individual 50 Air Squats Run 400m 2 rounds for time TEAMS OF 3 – CHIPPER One work: one rest: one run (you decide) Row 1200 m 90 Box Jump Over (60/50) 75 Devils Press (22.5/15) 60 OH Lunge 45 Toes to Bar 30 Handstand Push Ups 25 min AMRAP – Score=…
PERFORMANCE: TABATA TO… (8 mins- 16 rds 20:10) 20 Hollow – 20 Superman – 20 tight kips – 20 big kips – 20 knee tuck/t2b Build to wod weight (aim is 5-8 reps max before needing rest) WOD: (If you choose this wod, understand the plan is to lift as heavy as possible, not to…
PERFORMANCE: Sumo Deadlift 6 x 3 reps building to a moderate weight WOD: 10 Deadlifts (80/55) 20 Situps 30 BarHops 6 min AMRAP – Rest 2 mins 4 min AMRAP – Rest 1 min 2 min AMRAP Continue each AMRAP from where you finished the last one. Score = Total Rounds FITNESS: Deadlift 15 mins to build…
Happy Birthday to this amazing lady with the BIGGEST heart in the world, FNCF loves you xxx PERFORMANCE: Bench Press 10- 8- 6- 5 reps WOD: Row 1km then complete 4 rounds of 20 KB Swing (24/16) 60 Double Unders Bike 2.5 km for time (16 min time cap) FITNESS: Bench Press 4 x 8 reps…
PERFORMANCE – Complex: 15 mins to build to a quality Hang Power Clean + Hang Clean WOD: Run 400m 20 Hang Clean (60/40) Rest 1 min 3 rounds for time FITNESS: 15 min EMOM 2 Hang Power Clean + 1 Front Squat (moderate) -add weight every 5 mins WOD: Run 200m DB Hang Clean/arm 5..10..15..20..25 reps 5 rounds for…