This was from our first ever 4 Pics/1 Place AMAZING RACE in 2013 – recognise some faces in there!!! Medium Intensity: PARTNERS FUN!!!! A) In partners 5 min AMRAP Bike as many cals as possible (swapping every 10 cals) B) Only one person works at a time and completes a full round before you swap 10…
LOW INTENSITY Strength: 10 min to find deadlift weight (around 65 – 75%) then Every 90 sec for 7 sets complete 3 x reset tempo reps (3 sec pause at top, 4 sec lower, up as explosive as possible) Finisher: EMOM 3 rounds Min 1. 5 Strict lying knee tuck Min 2. 3 wall climb Min 3….
HIGH INTENSITY: A) Sprints E2MOM x 5 – SPRINT 200 m AQAP {rest remaining time} DB WOD: 9 Power Clean (2 x 22.5/15) 7 Hang squat clean 5 Shoulder to Overhead 3 rounds then 30 m Farmers carry 20 Db box step over 30 m Db front rack lunge 20 Devil press For time (16 min timecap) FNCF…
Each exercise is a 3 min EMOM 1) 50 Double Unders 2) 10 HSPU 3) 5 Strict pull up 4) ME abmat sit ups (for the whole 3 mins) 5) 5 Strict pull up 6) 10 HSPU 7) 50 double unders 8) ME abmat sit ups (for the whole 3 min) FNCF AMAZING CHRISTMAS RACE…
LOW INTENSITY: 8 mins to build to 65% of 1 RM snatch E2MOM for 6 sets (12 mins) 1 x power snatch + full snatch + overhead squat ( reset between snatches if need be) Working at around 65 – 75% of your 1RM squat snatch Finisher 3 rounds each side 10m suitcase carry + 10m…
8am PLUS CLASS – “FILTHY FIFTY” 50 Box Jumps (60/50) 50 Jumping Pullups 50 Kettlebell Swings, (24/16) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses, (20/15) 50 Back Extensions (supermans) 50 Wallballs (9/6) 50 Burpees 50 Double Unders for time – 35 min time cap
High Intensity: Endurance WOD a) 1 km row 75 medball clean 9/6 For time (7 min time cap) Rest 3min b) 2 km bike 60 alt Db snatch 22.5/15 For time (7 min time cap) Rest 3 min c) 1 km run 50 burpee For time (7 min time cap) FNCF AMAZING CHRISTMAS RACE – TEAM…
Med Intensity – Tabata Push Jerk (40/25) Rest 2 minutes Chest-to-bar pull-up Rest 2 minutes Push-ups Rest 2 minutes Hang Power Snatch (40/25) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds Score = Total reps per exercise HAPPY BIRTHDAY NIC!!!!
Low Intensity A) Clean & Jerk Complex E2MOM (20 mins, 10 rounds) 1 power clean + 2 hang cleans(squat or power) + 3 push jerks Find max weight in complex (start light and build up) B) Finisher 8 min EMOM min 1 – 3 Strict knee tuck min 2 – 3 Wall climb HAPPY BIRTHDAY…
HIGH DAY Max L sit & broad jump 3 attempts at a max time hanging L sit hold then 3 attempts at a max distance broad jump 12 mins WOD: 7 Ring Muscle Ups or 10 Chest to Bar Pullups 50 Wall Balls (9/6) 100 Double Unders 14 min AMRAP FNCF AMAZING CHRISTMAS RACE!!!! SATURDAY…