SKILLS: 10 min Muscle Up Progressions/kip swings Performance WOD: (retest) Run 300m 15 Burpees to Bar 7 Bar Muscle-Ups 5 rounds for time (22 min time cap) compare to 18/11/19 Fitness WOD: Run 200m 10 Burpees to Plate 10 Plate G2OH (15/10) 5 C2B/PU 20 min AMRAP compare to 18/11
STRENGTH RETEST PUSH PRESS: Build to 1RM Push Press* *Retest of 1RM from beginning of Cycle (19/11) WOD: PUSH. PULL. Push Jerk (70/50) 3-6-9-12-9-6-3 reps* *15/12 cal row after every set For time (15 min time cap) HAPPY BIRTHDAY ANNA!!!
Strength Focus: Front Squat 5-3-1 reps 70-75% x 5; 80-85% x 3; 90-95% x 1+ Performance WOD: 30 Front Squat (60/40) 30 C2B Pull-Ups 20 Front Squat 20 C2B Pull-Ups For time (10 min time cap) Fitness WOD: 8 DB Hang Squat Clean 8 Jumping Chest to Bar Pullups 8 rounds for time (10 min cap)…
TABATA: (20:10 8 rounds) Bike (cals) Deadballs over shoulder Alt DB Snatch Pushups REST 1 min between exercises Rest 4 mins Run 1000m AQAP HAPPY BIRTHDAY GABBY!!!!
SKILLS – 8 min EMOM 3-5 High Box Jumps Handstands, HSPU/HS Walking WOD: Individual or Partners (double reps) 25 (50) cal row 20 (40) Wallballs 20 (40 )Box Jumps 25 cal row 30 WB 30 Box Jumps 25 cal row 50 WB 50 Box Jumps 25 cal row for time (20 min time cap)
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)…