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
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!!!
Performance: Complete 14 DB QUALITY Turkish get Up (light-mod alt arms each rep) WOD: 40 Alternating DB Snatch (22.5/15) 35/25 cal bike 8 min AMRAP rest 2 mins 35/25 cal bike 40 alt db snatch For time (18 min cap) Fitness: Every 90secs for 5 rounds complete 1 Turkish Get Up/arm (light and slow) WOD: 20 KB Swing 20/15…
20.5 40 Ring MU 80 cal Row 120 WallBalls for time – 20 min time cap Get creative!!!!
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…