MED SKILLS: 12 min Working on anything Handstand – Holds, walking, HSPU, practice kick ups etc WOD: 5 HSPU 10 Pistols 15 KB Swing 24/16 4 min AMRAP rest 3 min 3 rounds (18 min) Record score for each round HAPPY BIRTHDAY CHRISTEL!!!!!
LOW: STRENGTH – Every 2 min for 12 mins (6 sets building in weight) 3 x Reps tempo Sumo Deadlift (3 sec hold at top, 5 sec negative) WOD: 12 SDHP (42.5/30) 10 Ring push ups 20 m Kb goblet lunge (24/16) 12 min AMRAP
HIGH WOD: Up and down chipper 20 10m burpee shuttle run 30 Cal bike/row 40 Knees to elbow 50 KB snatch 24/16(swap arms every 5 reps) 40 Knees to elbow 30 Cal Bike/row 20 10m burpee shuttle run for time (22 min time Cap)
MED: 10 min Double under practice then 3 min AMRAP ascending in 3s Unbroken Double unders WOD: In pairs 42 Double Unders 12 Overhead Barbell Lunge (42.5/30) Alternate rounds with partner After every 4 rounds completed (2 rds each) , run 400m together 25min AMRAP
LOW: STRENGTH Squat snatch Every 90 secs for 8 sets (12 min) Perform one squat snatch building in weight starting at around 60% WOD: 3 x 4min EMOM(16 min) a) 20 double unders 1 x snatch @ 75% of today weight rest 2min b) 25 double unders 1 x snatch@ 80% rest 2 min c) 30…
HIGH – WOD PREP Work up deadlift weight and muscle up progressions eg DL 3@100 2@120 1@140 WOD: 6 Rounds for time 2 Rounds: 6 Muscle Ups/12 C2B 12 Deadlifts 100/70 18 Box Jump Overs (60/50) 2 Rounds: 4 Muscle Ups/8 C2B 8 Deadlifts (120/80) 6 Box Jump Overs 60/50 2 Rounds: 2 Muscle Ups/4 C2B…
MEDIUM Strength: 5 mins to find start weight – will be a very light weight could be just a bar 15 min C+J EMOM (trying to build in weight every min) min 1 – 5) 2 power cleans + 2 push press min 6 – 10) 2 hang clean (squat or power) + 1 push jerk…
LOW DAY – STRENGTH: Back Squat 10 min to build to a heavy single then @ 65% of today’s weight complete a 10 min EMOM: Pause back squat (3 sec hold in bottom) for 3 reps every minute Gymnastic Holds 5 Rds of each before moving onto the next movements 20 sec:20 sec work to…
WOD Prep: Warm up movements WOD: Chipper 40 burpees 400-m run 60 push-ups 400-m run 80 walking lunges 400-m run 120 squats 400-m run 80 walking lunges 400-m run 60 push-ups 400-m run 40 burpees For time: (35 min timecap)
8am + CLASS – Teams of 3 WOD 1 ATHLETE 1: 21 Kettlebell Swings (24/16) Athlete 2: 15 Pullups Athlete 3: 9 Front Rack Lunge (per leg) 50/35 1 Run 1200m/2 Run 800m/3 Run 400m WOD 2 2: 9 KB Snatch (per arm) 3: 15 Pullups 1: 21 Deadlift (50/35) 2 Run 1200m/3 Run 800m/1…