BENCHMARKS for EVERYONE!! 1: 20 mins to find 5 Rep Max Back Squat Rest at Least 5 mins after Back Squat 2: 2 min Max Calorie Bike DON’T FORGET – INHOUSE PAIRS – Sat 1st Feb 9-1 sign up asap #800g Challenge 3rd Feb-1st Mar Register @ fncffebfruitvegchallenge2020.wodifyrise.com asap or see Ness if you have any questions.
Performance: Strength: 15 mins 5 x 3 reps Hang Power Clean build to HEAVY (above mid set wod weight) WOD: Hang Power Clean (40/25) Box Jump (50/40) 15-12-9 reps Hang Power Clean (60/40) Box Jump (60/50) 12-9-6 reps Hang Power Clean(80/55) Box Jump (60/75) 9-6-3 reps for time (18 min time cap) Fitness: Strength: 2 x…
FITNESS: Gymnastics Skills 8 mins to work on Pull-Up/Chest to Bar Progressions: Bar hold -> hollow -> superman-> tight kip-> big kip THEN 5 SETS FOR QUALITY: 2 Kip Swing + 1 C2B/Pull-Up + 2 Kip Swing WOD: 8 Chest to Bar Pull-Ups 200m Run 12 min AMRAP PERFORMANCE: Gymnastics Skills 8 mins to work on Muscle…
SKILLS: 4 min EMOM: 40 sec HSPU skills/progressions then 10 mins to Warm up Deadlift x 3 reps to wod weight BENCHMARK WORKOUT – “DIANE” Deadlift (100/70) Handstand Push-up/DB Push Press (22.5/15) 21-15-9 reps For time (10 min time cap) compare to 11/12/19 CORE FINISHER: TABATA – 8 rds 20:10 Russian Twist Slow Tuck-Ups *Alternate movements for…
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