PERFORMANCE: 12 min EMOM a) Legless Rope Climbs b) 5-7 Strict HSPU WOD: In 2 mins complete 8 Power Snatch (40/25) 10 Sumo Deadlift High Pull AMRAP Toes to Bar rest 2 mins In 2 mins complete 15 Burpee Box Jump AMRAP Bar MU Rest 2 mins REPEAT – Score = total reps completed per movement FITNESS: 12…
PERFORMANCE: 15 mins to build to HEAVY 3 rep Front Squat off racks FITNESS: E90s for 10 rounds 6 Front Squat (start with an empty bar and add weight every 2nd set) SPRINT WOD (both): 50 Kettlebell Swings (24/16) Run 400m 50 Kettlebell Swings For time (8 min time cap)
Performance: 6/5 cal bike then 1 rd D.T 12 Deadlift (70/50) 9 Hang Power Clean 6 Shoulder 2 Overhead 10 rounds for time (22 min cap) Fitness: 8/6 cal bike then 1 round 10 Deadlift (50/35) or DB (15/10) 7 Hang Power Clean 4 S2OH 8 rounds for time (22 min cap)
MONDAY – Performance: 6/5 cal bike 1 rd DT – 12 DL (70/50) 9 Hang Power Clean 6 Shoulder 2 Overhead 10 rounds for time (22 min cap) Fitness: 8/6 cal bike 1 round 10 DL @50/35 DB (15/10) 7 Hang Power Clean 4 S2OH 8 rounds for time (22 min cap) TUESDAY – Performance: 15 mins…
8:00 am + CLASS Individual: 20 Thrusters (20/15) 8 Pullups 5 rounds for time B) Partner wod – share the reps evenly 10 HSPU 20 Power Cleans (60/40) 30 KB Swings (24/16) 40 Situps Run 400 m together 5 rounds for time 9:15am TEAMS of THREE – 2 working; one resting Run 200m – other 2…
Performance: Complex – Power Snatch + Squat Snatch 15 mins to find HEAVY complex WOD: 10 Overhead Squats (50/35) 10 UNBROKEN Double Unders 7 min AMRAP Fitness: Power Snatch + 2 Overhead Squats E 90 s for 10 rounds building every 2nd set(15 mins) WOD: 10 Overhead Squats 20 FastFeet FastFeet 7 min AMRAP
Performance and Fitness Skills: Rope Climbs PARTNERS: 3 x 8 min AMRAP’s A: Row 10/8 cals B: Devil’s Press REST 2 mins A: Bike 10/8 cals B: Rope Climbs REST 2 mins A: Run 150m B: Toes to Bar
PERFORMANCE – “Linda” Deadlift (100/80 – 80/60) Bench Press (70/50-60/35) Squat Clean (60/35 – 40/25) 10 – 1 reps 35 min cap FITNESS – “Linda (mod)” Deadlift Bench Press Power Clean 10 – 2 (decrease by 2’s) 400 m run between each rd 35 min time cap
BOTH: 16 min EMOM (4 rds) 3-5 Deadball over shoulder 50m Carries (DB, farmers) 10m Sled/Prowler pulls 6 Heavy WallBalls Performance: 10 m 2 x DB OH Lunge (15/10) 10 Burpee over DB 10 DB Thrusters 10 min AMRAP Fitness: 10m OH Plate Lunge (15/10) 10 Burpees to plate 10 Wallball 10 min AMRAP HAPPY…
PERFORMANCE & FITNESS: Conditioning Intervals Run 800m Rest 1:1 (approx) Run 400m Rest 1:1 Run 200m for time (15 mins) WOD: Run 100m 10 Pullups 10 Power Snatch (45/30) max Shoulder to Overhead until 100 reps 18 min time cap