WOD PREP: 12 mins to warm bench up to above wod weight WOD: 5 STRICT Toes-to-Bar or Knee Raises 10 Bench Press (50/35) 15 Sit-ups 15 min AMRAP HIIT & RUN Run 200m 5 Toes to Bar/Knee Tucks 10 DB Bench 15 Bench Hops 20 min AMRAP HAPPY BIRTHDAY DEREK!!! SPRING CLEAN 6 week Nutrition…
WOD PREP: 12 mins to build up Front Squat to above wod weight in sets of 5 reps – from the floor WOD: EVERY 3:00 X 5 ROUNDS 2 min AMRAP: 15 Front Squats (70/50) Max Unbroken Chest-to-Bar Pull-ups – Rest 1:00 HIIT & RUN: EVERY 4:00 X 5 ROUNDS 3 min AMRAP Bike 12/10…
Snatch Complex: E90s for 10 sets (build every 2 sets) Power Snatch + Hang Power Snatch + OHS WOD: 15 Hang Power Snatch (42.5/30) 15 OHS 15 Toes to Bar 3 rounds for time (12 min time cap) HIIT & RUN – E2MOM x 4 (28 mins) Mins 1 – 2: 400m run Mins 3 –…
WOD PREP: 10 min EMOM Bike :45 sec increase pace each round 3 High Box Jumps WOD: Run 200m/Bike 1.0/0.8 10 Devils Press (15/10) 20 Sit Ups 30 Box Jump Overs 18 min AMRAP HAPPY BIRTHDAY LIESE!!!!!!
STRENGTH: Back Squats 8 mins to build to 60% of 1RM then E90 secs for 6 sets (9 mins)complete 10 reps WOD: 5 rounds 1 min work:1 min rest 5 Thrusters (42.5/30) 10 Bar Facing Burpees continue on from where you complete last set HIIT & RUN: 2 mins on: 1 min rest Run 100m…
In 30 mins complete 3 RM Bench Press Max TGU/arm 1km Row HIIT & RUN: A) BRONCO – 20→40→60m shuttles x 5 (8 min cap) B) 20 min EMOM (5 rounds) 12 DB Bench (mod – heavy) 12/10 cal row 20 KB swing REST
STRENGTH: Clean Complex 1 Power Clean + 1 Squat Clean 10 mins to build to above wod weight WOD: 3 Power Clean (70/50) 1 Muscle Up (increase by 1 per round) 9 min AMRAP REST 3 mins 3 Squat Clean (70/50) 1 Strict HSPU (increase by 1 per round) 9 min AMRAP HIIT & RUN…
STRENGTH: 12 mins to complete 3 x 5 reps TEMPO Front Squats from the floor (Light to Mod – 60-70% max) WOD: 15/12 Cal Row or 10/8 Cal bike :30 Plank Hold 10 Front Squats (45/30) 10 Hang Power Clean :30 Hollow Hold 12 min AMRAP HIIT & RUN – 4 x 5 min AMRAP’s…
SKILL: 12 min EMOM MIN 1 – 5-7 Strict Pull-ups or 7-10 Ring Rows MIN 2 – :45 Bike/Row @ Moderate Pace WOD: 25/20 Cal Row or 15/12 Cal Bike 15 Box Jumps with Step Down 12 Pull-ups Rest 1 min 4 rounds for time HIIT & RUN – same
We’re back @ Levl2 Quick reminder – YOU MUST BOOK IN, You must wear a mask into the facility but not while exercising, COME BACK SOON!!!! STRENGTH: STRICT Shoulder Press 8 min to build to a HEAVY 2 rep shoulder press (from floor) Then 3 x DROP SETS Drop to 50% FOR 1 min max…