SKILL: 3 SETS Max Pull-Ups -Rest as Needed b/t Sets- WOD: 7 Pull-Ups 7 Hand Release Push-Ups 5 min AMRAP -Rest 2:00- Max Cal Bike/Row 5 min AMRAP -Rest 2:00- 5 Chest to Bar Pull-Ups 7 HSPU/Hand Release Push-Ups 5 min AMRAP HIIT & RUN A) Row 1000/800 AQAP (5 min time cap) B) E5…
STRENGTH: E2MOM x 14 MINUTES 5 Touch and Go Deadlifts (Build from Moderate to Heavy) Immediately into… :30 Max Double Unders WOD: 6 Deadlifts (130/90) 12/12 No Push-Up Renegade Row (15/10) 72 Double Unders 3 rounds for time HIIT & RUN: TABATA – 8 ROUNDS (20:10) Tabata 1: Skipping/Double Unders – Rest 1 min Tabata…
BASELINE WORKOUT I. ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Back Squat -Rest as Needed between Efforts- II. 3 min AMRAP Max Burpees -Rest 3:00- 3 min AMRAP Max Cal Bike HIIT & RUN Max Burpees 3 min AMRAP -Rest 2:00- Max Cal Bike 3 Min AMRAP REST 2:00 WOD Partner challenge…
WOD: 4 SETS FOR QUALITY 3/3 DB Turkish Get-Ups 12/12 Tempo Supported DB Row (2 sec lower) 1:00 DB Front Rack Hold 30 Weighted Sit-Ups -Rest As Needed b/t Sets- CORE FINISHER: EMOM x 5 MINUTES 20 DB Hollow Flutter Kicks Max V/H-Ups in Time Remaining HIIT & RUN 200m Plate Run 10-1 Plate Ground…
Second lot of Baseline tests today A) 25 mins to build to a Heavy 1-Rep Ground to Overhead -Rest as Needed b/t Efforts*- B) 25 Double Unders 5 Ground to Overhead (60/40) 5 min AMRAP HIIT & RUN – 5 x sets per station 2 x rounds Set 1 & 4= 15:15 Set 2 &…
STRENGTH: 12 mins to build to mod 5 rep Bench Press WOD: E3mins for 5 rounds 8 Burpees 10 Sit Ups 12 DB Hang Power Cleans (22.5/15) Max DB Thrusters in the time left -1:00 Rest b/t Sets HIIT & RUN: E4m for 5 rounds Run 200m 10 Kickbacks 15 Sit Ups 20 Crossbody Mt…
EVERYONE (CF & HIIT): BASELINE WORKOUT A. ON A 10:00 RUNNING CLOCK… Run 1600m then max metres on rower in time remaining -Rest as Needed b/t Efforts B: 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats 15 min AMRAP COMPARE TO: 28-8-20 COMMUNITY EVENTS: Don’t miss out!!!! Fri 15th Jan (THIS…
STRENGTH: 14 mins to build to a Moderate Set of 5 Back Squats (above wod weight) WOD: Complete 2 rounds of 20 Back Squats (60/40) 10 Toes to Bar Immediately Into 60 Burpees Over Bar Immediately Into 2 rounds of 10 Back Squats (85/60) 20 Toes to Bar for time (20 min time cap) HIIT…
STRENGTH: 12 mins to build to HEAVY 3 rep Strict Press (from floor) WOD: 21 Box Step-Ups (60/50) 21 Push Press (50/35) 20 min AMRAP *Every 3:00 including 3,2,1 go…perform 21 Sit-Ups HIIT & RUN: E4 mins for 5 sets Run 200m 15 DB Push Press 15 DB Box Step Overs Max situps in remaining…
EMOM x 10 MINUTES MIN 1 – :40 EZ Run, Bike or Row (Increasing effort each round) / :20 Nasal Breathing MIN 2 – :40 Goat Work for Gymnastic Push WOD: 400m Run Immediately Into… 5 rounds of 15 DB Hang Power Clean (22.5/15) 50 Double Unders Immediately Into… 400m Run for time HIIT &…