Front Squats 5×2 at 90% 1RM 3×1 at 95% 1RM *Between each set, perform: Rx = 5 Strict + 4 Kipping + 3 Strict + 2 Kipping + 1 Strict Complex Or 3 Strict + 2 Kipping + 1 Strict Intermediate = Max Effort HSPU with a 2 second eccentric phase Beg = 5 x 3 […]
Back Squats 3 x 1 min max efforts at 80% Between every set, complete hip opener stretch Workout of The Day 3 Gate Runs 30 Kb Swings 21 Box Jumps 24”/20” 15 Strict Pull Ups 2 Gate Runs 30 Kb Swings 21 Box Jumps 24”/20” 15 Strict Pull Ups 1 Gate Run 30 Kb Swings […]
Conditioning 16 Min EMOM 1 st – 20 Wall Balls 2 nd – 15 Push Press 50/35 3 rd – 15/12 Cal Row 4 th – 15 Toes To Bar Workout of The Day Stamina Builder EMOM 1 st – 1 Thruster 40/25 + 1 Burpee 2 nd – 2 Thrusters 40/25 + 2 Burpees etc […]
Gymnastics Strength L1 12 Min EMOM 1 st – 7 Bar Muscle Ups 2 nd – 7 Deficit HSPU L2 1 st – 10 Chest To Bar Pull Ups 2 nd – 10 Strict HSPU L3 1 st – 12 Pull Ups 2 nd – 30 Second HS Hold Accessory Training 3 sets of: 30 […]
Conditioning Every 3 Mins For 5 Rounds 10 Power Cleans + 10 Shoulder To Overhead + 10 Box Jumps 30”/24” *Weight selection is individually up to the athlete and it is their own decision Workout Of The Day 5 Rounds For Time 24 Air Squats 18 Push Ups 24 Kb Swings 24/16 66 Double Unders […]
Front Squats 5×7 at 80% * Between every set perform: 3 Strict HSPU + 6 Kipping HSPU + 3 Strict HSPU Workout Of The Day 7 Rounds For Time 1 Gate Run 10 Burpees 10 Toes To Bar
Back Squats 5 x 8 at 80% of 1rm Workout of the Day “Death Fridays” 3 Rounds For Time 21 Shoulder To Overhead 15 Front Squats 9 Burpee Box Jumps 24”/20” *45 Double Unders after every complete round
Conditioning EMOM 16 Min EMOM 1st – 18/14 Cal Row 2nd – 16 Box Jumps 3rd – 18 KB Swings 4th – 16 Ball Slams Workout Of The Day 2 Mins on : 30 Sec Off x 5 rounds 1 Gate Run 10 Alternating Pistol Squats / 15 Air Squats 5 Strict HSPU’s *Max Sumo […]
Strength EMOM 4 Rounds 1st – 10 Deadlifts 2nd – 2 Rope Climbs 3rd – 10 Strict Press 4th – 15 Toes To Bar For Time 55 Bar Facing Burpees 35 Thrusters 50/35 15 Bar Muscle Ups or (15 Burpee Pull Ups) Yes
Front Squats 5×6 at 80% Between each set perform, HS Walk to Wall into Max HS Push Ups, or max hs push up efforts, or max push up efforts WOD 15 Min AMRAP 55 Double Unders 15 Pull Ups 1 Gate Run 15 Power Snatches 35/25 *No dumping of bar allowed from above head, penalty […]