Strength Hang Clean and Jerk 1 Full hang clean and jerk every 30 seconds for 10 mins @65% of 1rm clean and jerk WOD For Time (14 mins) 3 Rounds 12 HSPU 20 med ball Sit Ups 12 Ring Dips 20 Hang Power Cleans @52.5/35 Peak Back Squat Build to a heavy 1 rep back…
Strength Deadlift 6×3 @80% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 *Immediately into 3 weighted standing jumps (as high as poss) Use 2 DB’s WOD For Time 30 C2B Pull Ups 20/15 Cal Row 10 Thrusters 5 Rope Climbs @70/47.5 kg Peak 4 Rounds 3min AMRAP / 2min REST 15 Overhead Squats (50/35) 15…
Core work 10×5 Strcit TTB 15 min time cap WOD 15 min AMRAP 50 Air Squats 100 DU 15m HS Walk/, shoulder taps (R+L = 1) Peak 10 DB Snatch (22.5/15) 10 Calorie Row 20 DB Snatch (22.5/15) 15 Calorie Row 30 DB Snatch (22.5/15) 20 Calorie Row 40 DB Snatch (22.5/15) 25 Calorie Row…
Partner WOD In teams of 2- 30 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks 50/35 kg until A gets back. Switch and repeat. Partner A runs 400 M Partner B does AMRAP Back squats 50/35 kg from floor until A returns. Switch and repeat. Partner A…
Strength Back Squat 5×10 @77.5% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 WOD For Time (15 min cap) 21-15-12-9 Clean and Jerk Pull Ups @ 40/25 kg Peak 50 Calorie Row 30 Handstand push ups (open standard)
Strength Bench Press 7×2 @85% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Immediately into 5 tempo DBL KB BOR. Tempo: 3 down 1 up @24/16 kg WOD 7 Min AMRAP 30 Double Unders 10 OH Barbell Lunge @42.5/30 kg Core Work Every 90 seconds 20 sits ups followed by 10 T2B/K2E for 4 rounds…
Strenght/ Gymnastics 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 5 Rounds for max reps 1 Min ME Push Ups 1 Min ME TTB 1 Min ME Cal Bike/Row 1 Min Rest Peak Every 3min until Failure…
Strength 7×2 Full Snatch 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 (No prescribed weight athletes should look to build throughout each set) WOD For Time Karen 150 Wall Balls @ 20/14 Peak 30 Calorie Biike 15 Bar MU 20 Calorie Bike 12 Bar MU 10 Calorie Bike 9 Bar MU *Go for it, push the bike…
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…