WOD PREP: 12 mins Handstand skills WOD: 11 Handstand Push-Ups or HR Push-Ups 26 Wall Balls (9/6) 20/15 cal Bike 7 rounds for time (30 min time cap) HOT CHRISTMAS PARTY – Sat 12th Dec 10 am @ Whangaumu Bay (meet at the gym @ 9am to carpool) ALL WELCOME!!!!
STRENGTH: BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy) WOD: Front Squat (50/35) Burpee Pull-Up 15-12-9 reps -Rest 1:00 between rounds- 2 rounds for time HIIT & RUN 6 DB Front Squats 7 Pullup/Ring Row 8 Burpees 4 min AMRAP rest 1 min 5 Rounds (carry on…
STRENGTH: BACK SQUAT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy) WOD: 20 Alt. Pistol Squats or 40 Air Squats 6 (Ring) Muscle-Ups or 12 Chest to Bars 10 min AMRAP HIIT & RUN In 12 mins complete 20 Push Ups 30/27 cal bike 40 KB Swings (24/16) 50 Situps…
STRENGTH: STRICT PRESS 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy) WOD: Push Press (50/35) Box Jump-Overs (50 for all) 21-15-12-15-21 reps For time HIIT & RUN 1 DB Thruster (15/10) 2 DB Push Press 3 Box Jump Overs 22 min AMRAP Run 100m each round Every round the reps…
TECHNIQUE: 5 SETS FOR QUALITY 3-Position Squat Clean (build to mod weight only) 1 Hang Squat Clean + 1 Below Knee Squat Clean + 1 Squat Clean WOD: 7 Hang Squat Cleans (60/40) 100m Run 5 min AMRAP -Rest 1:00- 5 Hang Squat Cleans (70/50) 100m Run 5 min AMRAP -Rest 1:00- Max Hang Squat…
WOD PREP: 10 min EMOM Min 1: :40 row (increase pace each round) Min 2: 5 Kip Swings + 10 alt Lunges (building) WOD: 2 ROUNDS of 40/30 Cal Row 30 Back Rack Lunge (42.5/30) 15 Toes to Bar/30 Sit-Ups Immediately Into… 2 ROUNDS of 20/15 Cal Row 20 Back Rack Lunge 10 T2B/20 Sit-Ups…
STRENGTH – DEADLIFT 1×6 @ 65-70% (Light-Mod) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. WOD: 3 SETS FOR QUALITY 12/12 Staggered Stance DB Deadlift 10/10 DB Bulgarian Split Squats 8/8 Slow Single Leg DB RDL :30 Max Single DB Curls -Rest as…
STRENGTH: 20 mins to build to a 2RM Deadlift WOD: 100-100-100 Double Unders 30-20-10 Deadlifts *Deadlifts increase weight every set. 30 @ (100/70)|(70/50) 20 @ (120/85)|(85/60) 10 @ (130/95)|(100/70) HIIT & RUN A) Row 1000/800m (5 min time cap) B) CHIPPER 50 Double Unders (100 singles) 40 KB Swing 30 Mountain Climbers 20 KB SDHP…
WOD PREP: 10 min EMOM Min 1 – :40 Muscle-Up Transition/Pullup Practice Min 2 – :40 EZ Row *Low rings or Jumping transition WOD: 500/400m Row 10 Ring Muscle-Ups 250/200m Row -Rest 2:00 b/t Sets- 3 rounds for time HIIT & RUN Every 3mins for 4 rounds 20/15 cal row + 10 Burpees + max…
STRENGTH: 15 mins to build to a 2RM Strict Press WOD: 5 DB Renegade Rows (22.5/15) 15 DB Push Press 200m Run – Run increases by 100m every round, 200-300-400 15 min AMRAP HIIT&RUN – 25 min EMOM Min 1: SPRINT 100m Min 2: 10 Ring Rows then hold at top for rem time Min…