Strength Front Squat 4×12 @70-72.5% of 1rm 0:00, 3:00, 6:00, 9:00 WOD For Time (12-15 min cap) 42-30-18 Wall Balls @ 20/14 Lbs 18-15-12 Power Cleans @ 50/35 Kg 3-2-1 Legless Rope Climbs Peak 3 Rounds 21 Bar facing Burpees 21 DB Thrusters (22.5/15) (40/35) Rest 1 minute *Push burpee pace from the start. Classes Only…
Strength Strict handstand push ups 5×5 0:00, 2:30, 5:00, 7:30, 10:00 *immediately into 10 standing med ball chest passes (use a wall for rebound) WOD 15 Min AMRAP 18 Wall Balls 12 KB Swing 6 Burpee Box Jump Overs @32/24 @24/20 Peak 50 Calorie Bike Straight into max thruster from ground 6min CAP THERE IS…
WOD “12 Days Of Christmas” For Time 1 Sumo Deadlift High-Pull (40/25Kg ) 2 Thrusters (40/25Kg ) 3 Push Press ((40/25Kg ) 4 Power Cleans (40/25Kg ) 5 Power Snatches(40/25Kg ) 6 Kettlebell Swings (24/16kg) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (20/10 Kg…
Strength Back Squat 5×3 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 *Immediately into 2 high box jumps WOD For Time 10 minute cap 21-15-9 Ab mat Sit Ups 42-30-18 Alt Pistol Squats rest 3 mins Death by Burpees Peak Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches…
WOD 15 min AMRAP 200m Run 9 Ring Dips 3 Wall Walks CORE 10 sets 10sec hollow hold 10sec arch hold Alternating after each hold allow 5 second transition between positions and rest as needed between sets Peak 4min AMRAP / Rest 2min / 4 Rounds 30 Wallballs (12/9) (27/20) 15 Toes to Bar 20…
Strength Overhead Squat 4×8 @72.5 % of 1rm 0:00, 3:00, 6:00, 9:00 WOD 5rft (CAP 10min) 15 Burpees 15 Box Jump Overs @(24/20) ROMWOD Peak 12min AMRAP 50 Double DB Clean and jerks (30/20) 40 Hand Stand Push ups 20 Muscle ups 150 Double Unders
Strength Weighted Pull Ups 6×3 Increasing weight each set 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 *Immediately into tempo 5 DBL DB shoulder press (no prescribed weight) Tempo: 1 second up, 3 seconds down WOD ‘Grace’ 30 Clean and Jerks @60/42.5 Peak Clean (2 Second pause at knee) 4 x 2 @ 60% – 70% Clean…
Gymnastics Ring Muscle Up EMOM 10 mins Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip PU Opt 4: 5-10 False Grip Ring Row WOD 18 Min AMRAP 75 Double Unders 25 Hang Power Snatch ME Unbroken Wall Balls @20/15 @ (20/14) *Score is total wall balls *When ball is…
“Nutts” Hero WOD For Time 10 Handstand Push-Ups 15 Deadlifts (120/85Kg) 25 Box Jumps (32/24 in) 50 Pull-Ups 100 Wall Ball Shots (20/14 lb) 200 Double-Unders 400 Meter Run (with 20/15kg plate
Strength SGL leg DBL DB/ KB deadlift 5×5 R+L (No prescribed weight) 0:00, 2:30, 5:00, 7:30, 10:00 *Immediately into 3 SGL leg broad jumps(R+L) WOD For Time (18 min time cap) 7 Rounds 12 Box Jump Overs @ 24″/20″ 12 KB Swings @32/24kg 12 bar touch Buprees Peak Push Press 3-3-3-3-3-3 75% + *One second pause…