BOTH CONDITIONING: On a 12 min clock: Run 1600m then in remaining time max metres on rower REST 5 mins Performance: 3 Strict Pullups; 6 HSPU; 12 Toes to Bar 12 min AMRAP Fitness: 6 Pullups; 9 Hand Release Pushups; 12 Knee Tucks 12 min AMRAP
Performance: Bench Press 7 rounds 5 -5 – 3 -3 -2 -1 -1 WOD: Unbroken KB Swing (24/16) 5-10-15-20-25-20-15-10-5 for time Fitness: Bench Press 5 x 5 reps 1 min double under practice rest 1 min WOD: Unbroken KB Swing (16/12) 3-6-9-12-15-18-15-12-9-6-3 for time
STRONG FRIDAY: 20 min EMOM (5 rounds) 10m Prowler or sled – push/pull 10m AHAP Row 15/12 cal 3-5 DB Over Shoulder 7 Heavy WallBalls Performance: In 5 mins move AMKAP of odd objects (plates, db’s, balls, bags etc) 50m (5 x 10m) Rest 1 min then return them FOR TIME Fitness: 100m Odd object carry HEAVY 25…
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
Performance: Back Squat 6 x 3 reps building (15 mins) WOD: 14 min EMOM mins 0-6: Run 100m + max HSPU rest 2 min mins 9-14: 25 Double Unders + max Bar Muscle Up/C2B/PU Fitness: Front Squat: 5 mins to find weight then 10 min EMOM 0-5 mins 5 reps @mod (60%) 6-10 mins 3 reps 70-75 WOD: 14…
MONDAY: PERFORMANCE – A: EMOM 8 mins Death by Thrusters (42.5/30) + Pullups WOD: Push Jerk (60/40); Bar Facing Burpees; 21-15-9 reps (200 m run between rounds) for time FITNESS – A: 8 min EMOM Odd: 8 DB Thrusters Even: max set QUALITY Kipping Pullups WOD: Run 200m; 15 DB Push Press; 15 Burpee to Target. 3 rounds for…
PERFORMANCE: TABATA TO… (8 mins- 16 rds 20:10) 20 Hollow – 20 Superman – 20 tight kips – 20 big kips – 20 knee tuck/t2b Build to wod weight (aim is 5-8 reps max before needing rest) WOD: (If you choose this wod, understand the plan is to lift as heavy as possible, not to…
MONDAY PERFORMANCE: A: 15 mins to build to a HEAVY Squat Snatch B: WOD 6 Power Snatch (50/35), 9 Power Cleans, 12 Jerks in the remaining time Max Overhead Squats 4 min AMRAP Rest 2 mins 3 rounds FITNESS: A; 5 mins to find weight THEN 10 min EMOM 3 RESET Power Snatch (building) B: WOD Complete 2…
Individual: 100 Alternating DB Snatches (15/10) * Run 400m 12 min time cap * every time you put the db down you must do 10 situps Teams of 3 30 Overhead Squats (60/40) 30 Toes to Bar run 400m 40 Power Clean 40 Box Jump Over (60/50) Row 400m each 50 Deadlift 50 WallBalls (9/6) Run…
BENCHMARK: Run 2.4 km for time (15 min time cap) Test Max Strict Pullups (1 attempt) 12 min EMOM 4-6 Strict Pullups (3 sec hold and lower) 5-8 Strict HSPU Don’t forget your 30 burpees… who’s gone 10/10 days?