8am + CLASS In 10 mins: Bike 2.5/2.2 km 21 – 15 – 9 reps of Power Clean (60/40) Burpees REST 3 mins In 10 mins: Row 1000m then complete 21-15-9 Front Squat (60/40) 7 – 5 – 3 Bar Muscle Ups (strict pullup + dip) REST 3 mins In 10 mins: Run 1000m then complete…
STRONG FRIDAY: 20 min EMOM (5 rounds) 10m Prowler or sled – push/pull 10m AHAP Row 15/12 cal 3-5 DB Over Shoulder 7 Heavy WallBalls Performance: In 5 mins move AMKAP of odd objects (plates, db’s, balls, bags etc) 50m (5 x 10m) Rest 1 min then return them FOR TIME Fitness: 100m Odd object carry HEAVY 25…
Performance: 25 mins to find 1RM Back Squat (results from 8/7) Fitness: Every 5 mins for 5 rounds complete: 5 Back Squats HEAVY/ 1 min Double Under Practice/ 5 strict HSPU or 5 HS Kickup with 3 sec lower Finisher (both): 9 Air Squats 7 KB Swing (24/16) 5 TTB 30:30 10 rounds AMRAP
Both: Partner Conditioning Intervals TABATA TO (alt): 120/100 cal row 120/100 cal bike Performance WOD: 10 Chest To Bar Pullups 20 DB Box Step Overs (22.5+60cm /15+50cm) 40 Double Unders 3 Rounds for time Fitness WOD: 10 Pullups 15 DB Box Step Overs(15/10) 200m Run 3 Rounds for time
Performance: Push Jerks 3 x 3 @ approx 75% Split Jerk 3 x 1 (80% +) WOD: Hang Power Clean (50/35) Shoulder to Overhead 4, 8, 12…etc 6 min AMRAP rest 2 mins REPEAT Fitness: Push Press 3 x 5 Heavy Push Jerk 3 x 2 Heavy WOD: Single Arm DB Hang Clean and Jerk (alt evenly) Bike (cals)…
PRIMER 10 min EMOM 3 Squat Snatch/Overhead Squats (build to wod weight) Run 100m WOD: Nancy (retest 24/5/19) Run 400m 15 Overhead Squats (45/30) 5 rounds for time (20 min time cap) Today is the start of Cycle 3 and our major focus will be on our Squat.
MONDAY – Perf & Fit: PRIMER – building for wod 10 min EMOM Even: 3 Squat Snatch/OHS Odd: Run 100m WOD: Nancy (retest 24/5/19) Run 400m 15 Overhead Squats (45/30) 5 rounds for time (20 min cap) TUES – Performance: Push Jerks 3 x 3 @ 75% Split Jerk 3 x 1 80% + B: Hang…
8am + CLASS INDIVIDUAL: E3M for 4 rounds Run 400m 3 Wall Climbs 15 Air Squats Max Burpees Rest 1 min between rounds PARTNERS: 15 min AMRAP – Ground to Overhead 20 reps @ 40/25 20 @ 50/35 20 @ 60/40 20 @ 70/45 then in remaining time AMRAP @ 90/55 9:15 am – PARTNERS 50 Synchronised…
PERFORMANCE: 15 mins find 5RM Touch n G0 Deadlift WOD: 2 MU or 5 Strict Pullups 10 DB Deadlift Box Step Overs 15 Unbroken Double Unders 5 rounds for time FITNESS: Deadlift 5 x 5 Touch n Go (building) WOD: 3 Strict Pullups or 7 Ring Rows 10 DL DB Box Step Overs 2/4/6/8/10 double unders 5 rounds…
CYCLE STRENGTH RETEST: 15 mins to find 1RM STRICT PRESS Get those numbers on the PB Board!!! WOD: Bike (cals) (Perf) Thrusters (50/35) (Fit) WallBalls (9/6) 3..6..9..12.. reps (ascending in 3’s) 8 min AMRAP DON’T MISS OUT ON EITHER OF THESE…. Mid Winter Christmas – Next Sat 31st Aug – only 20 tickets left TRANSFORMe – ONLY…