8am + CLASS – INDIVIDUAL A: 3 min AMRAP Handstand PushUps/Wall Climbs straight into B: 3 min AMRAP Burpee + Pullup straight into C: 3 min AMRAP Single DB Box Step Over (22.5:60/15:50) rest 3 mins 3 Rounds PARTNERS – In 15 mins Run 400m w plates and clips – load bar 60 Thrusters (42.5/30)…
Performance: Front Squat – Find Heavy 3 rep with a 3 sec Pause on first rep (20 mins) Fitness: Back Squat – 5 x 5 reps (build) 3 sec Pause on first rep (20 mins) BOTH: 12 min EMOM (3 rds) 30 sec hollow hold 2 mins Bike max cals (round 1 is a TEST -2 mins…
Performance: 12 min EMOM 2 Squat Snatch (building) Burpee Squat Snatch (42.5/30) 22-16-10 reps for time Fitness: 12 min EMOM 5 Touch n Go Power Snatch 6 x 5m kickback shuttles Bar Facing Burpees Power Snatch 22-16-10 reps for time HARI HURI TAU WHAEA MAIA!!!!
BOTH CONDITIONING: On a 12 min clock: Run 1600m then in remaining time max metres on rower REST 5 mins Performance: 3 Strict Pullups; 6 HSPU; 12 Toes to Bar 12 min AMRAP Fitness: 6 Pullups; 9 Hand Release Pushups; 12 Knee Tucks 12 min AMRAP
Performance: 21 min EMOM 12 Alt DB Split Snatch 12/10 cal bike MAX UB Heavy Wallball score = total wallballs Fitness: 21 min EMOM 15 Alt DB Snatch 12/10 cal bike 10 WallBall + max UB Double Unders score = total Double Unders BOTH: FINISHER – Not for time 2-4-6-8-10-8-6-4-2 reps Dumbbell or Barbell Bicep Curls (both arms…
Performance: Deadlift 5 x 3 reps @ 85% rest at least 1 min (20 mins) WOD: Run 200m then 3 rounds of 15 Deadlift (80/60) 50 Double Unders Run 200m for time (10 min time cap) Fitness: Deadlift 20 mins to build to HEAVY 3 rep RESET reps Alt with 3 x 3 sec HS lower WOD: Run 200m…
MONDAY: Performance Deadlift 5 x 3 reps @ 85% rest 1 mins (20 mins) B: Run 200m 3 rounds of 15 Deadlift (80/60) 50 Double Unders Run 200m 10 min time cap Fitness: Deadlift 20 mins to build to HEAVY 3 rep RESET reps Alt with 3 x 3 sec HS lower B: Run 200m 10 Deadlift 20…
8am + Class Individual Run 200m 12 Burpee Box Jump Over 15 DB Thrusters 3 rounds for time Teams of 3 – Running Linda Deadlift (100/80) Bench Press (70/50) Squat Clean (60/35) Run 200m between rounds 30 – 3 reps for time 45 min time cap 9:15am TABATA TO ……. 20 Pullups 30 Alternating Dumbbell…
BOTH: Work @ your level of progressions 16 min EMOM – 4 rds 10 seated DB press 5 Chest to Bar/Pullups/Ring Rows with 3 sec lower 20 – 30 sec (freestanding) Head/Handstand Hold 20 -30 sec chin over bar hold Performance: Run 100m 3 C2B 3 HSPU 10 rounds for time Fitness: E2M for 6 rounds (alt max…
Performance: Power Clean find heavy 3 rep touch n go WOD: 20 Box Jumps (60/50) 12 Toes to Bar 8 Power Clean (60/40) 15 min AMRAP Fitness: 7 Power Clean + 2 min max bike for distance rest 2 mins 3 rounds WOD: 15 Situps 12/10 cal bike 8 Bar Facing Burpee 6 Power Clean 15 min AMRAP