FOCUS STRENGTH: Push Press 5-3-1 reps 70-75% x 5 reps 80-85% x 3 reps 90-95% x 1+ WOD: DOUBLE AMRAP 6 Push Press (50/35) 6 Toes to Bar 6 Bar Facing Burpees 6 min AMRAP Rest 1:00 min REPEAT (from where you finished 1st AMRAP) FINISHER: 2 rounds 0:30sec Hollow Hold 2 min Plank (accumulate) 50 Russian…
Performance: Hang Power Snatch +Power Snatch + Squat Snatch WOD: Hang Power Snatch (40/25) OH Lunge 20-16-10 reps rest 3 mins Power Snatch (45/30) Front Rack Reverse Lunge 16-12-8 reps rest 3 mins Squat Snatch (50/35) Back Rack Lunge 8-6-4 reps For time (22 min time cap) Fitness: Warm up Power Snatch to middle set weight…
9:15am CARDS Hearts: Run 400m Diamonds: Toes to Bar/Knee Tucks Spades: Devils Press/KB Swing Clubs: WallBalls Get through your pack aqap. J,Q,K = 10 reps A= 13 reps JOKER = 20 Burpee
STRENGTH 3-3-3+ reps Front Squat Set 1 – 65-70% x 3 reps; Set 2 – 75-80% x 3 reps Set 3 – 85-90% x 3+ BENCHMARK WOD: POINT BREAK Front Squat (70/45) Bar Facing Burpee 9 -7 – 5 – 15 – 12 – 9 reps for time (17 min time cap)
Performance: 12 mins to build Deadlift to above wod weight 5-5-3-3 -2 reps WOD: 5/15/25/35 Box Jumps (60/50) 9 Strict Pull-Ups 12 HSPU 3 Deadlifts (110/85) 4 rounds for time (20 min time cap) Fitness: 12 mins EMOM Deadlifts x 8 reps build to mod weight 3-5 High Box Jumps WOD: 10 Box Jumps 10 Ring Rows (elevated)…
STRENGTH FOCUS – Push Press 3-3-3 reps (65-70% x 3 reps; 75-80% x 3; 85-90% x 3+) WOD: 50/40 Cal Bike 50 Burpees For time (8 min cap) PARTNER FINISHER: 400m KB Farmer Carry (32/24) share as needed (5 min Cap)
Performance: Skills – Muscle Ups Pistols 8 min EMOM WOD: Row 18/15 cals 12 Hang Power Snatch (50/35) 6 Muscle Ups (ring or bar) 16 min AMRAP Fitness: Skills – Kipping/Pistols 8 min EMOM WOD: Row 15/12 cals 10 Power Snatch 8 Kipping Pullups/Kip Swings 16 min AMRAP
Strength: E 1:30 for 8 rounds 5 Back Squats (3 sec pause in bottom on FIRST rep only) Performance WOD: 800 m Run 25 Back Squats (45/30) 150 Double Unders 25 Back Squats (45/30) 800 m Run For time (16 min Time Cap) Fitness WOD: Run 200 m 10 Goblet Squats (24/16) 10-20 Double Unders 16 Min AMRAP…
8am + PARTNER WORKOUT Run 400m together (with plates and clips) Load bar 30 Hang Power Clean (60/40) 50 Toes 2 Bar 30 Burpees 200m Sprint (100m relay each) -Rest 1:00- change weights 200m Sprint (100m each) 30 Power Clean (70/50) 40 Toes 2 Bar 30 Burpees 200m Sprint (Relay) -Rest 1:00- 200m Sprint (P1)…
EVERYONE – Focus Strength: 3 x 5 reps Front Squat 65% x 5; 75% x 5; 85% x 5+ WOD: E3:30 14/12 Cal Bike 14 Front Rack Reverse Lunge (50/35) 14/12 cal Bike Rest 1 min 3 rounds Join us tonight after Open Gym for a couple of drinks!!!