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…
FITNESS WOD: 6 Chest to Bar Pullups 18 DB Hang Power Cleans (15/10) 36 DB Lunges 18 min AMRAP PERFORMANCE WOD: 6 Ring/Bar Muscle-Ups 12 Hang Power Cleans (50/35) 24 Back rack lunges 18 min AMRAP HAPPY BIRTHDAY RUBY!!!!!
Performance STRENGTH: 15 mins to build to a HEAVY complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat WOD: 4 min EMOM 5 Burpees then Max Reps of Squat Snatch (42.5/30) -Rest 2:00- REPEAT Fitness TECHNIQUE: 15 mins to build to a QUALITY complex: Snatch Grip Deadlift + Hang Power Snatch +…
Performance WOD: 50 Double Unders 500m Row 15 Handstand Pushups 4 rounds for time (20 min time cap) Fitness WOD: 100 Single Skips 500m row 25 Hand release push ups 4 rounds for time (20 min time cap) FINISHER 3 rounds (not for time) 25 Empty Barbell Curls 25 Glute Bridge-Ups
SKILL- 3 SETS FOR QUALITY 3 Kip Swings + 3 Kipping knee tucks + 3 Toes to Bar WOD: TABATA 8rds 20:10 Russian KB Swing (32/24) Bike (cals) Toes to Bar/kipping knee tucks Wallballs (9/6) 1 min rest between TabatasScore each round separately
Performance: 10 Mins to build Hang Power Snatch to above wod weight WOD: Burpee Box Jump Overs (60/50) Hang Power Snatch (50/35) 18-12-6 reps -Rest 2:00- Burpee Box Jump Over Hang Power Snatch 6-12-18 reps For time (20 min cap) Fitness: E90 sec for 6 sets complete 1 Snatch grip Deadlift + 1 Hang power snatch + 1…
STRENGTH COMPLEX: Both 10 mins to build to a heavy complex 1 Single Arm KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch Performance: 10 Unbroken Double Unders (*Double Unders increase by 10 reps each rd) 10 Knee to Elbow 5…
BENCHMARK DAY – BOTH 10 min EMOM Skills/WOD Prep 4 Thrusters (building) 40 secs Practice Kipping/Pull-ups “FRAN” Thruster (42.5/30) Pull-Up 21-15-9 reps for time (8 min time cap) Compare to: 25/11/19