WOD

16.5 For Time: 21-18-15-12-9-6-3 Thrusters 42.5/30kg Bar facing burpees

Back Squat Conditioning 3×10 at 60% or 1RM 2×10 at 75% of 1RM 1×5 at 85% of 1RM *Between every set perform 30 second hollow body hold Partner Workout 1:1 with partner, 1 min on, 1 min off x 8 rounds 6 Hang Cleans 60/35 6 Front Squats 6 Shoulder To Overhead Max burpee box […]

Conditioning 12 min EMOM 1st – 20 wall balls 2nd – 18/12 cal row 3rd – 18 ball slams 4th – 16 sumodeadlift high pulls 40/25 Straight into 8 mins of 45 on:15 off Workout Of The Day 13 Min AMRAP 50 Double Unders / 1 gate run 15 Deadlifts 70/45 15 Chest To Bar Pull […]

Open Style Conditioning Every 2 Mins For 7 Rounds 10 Thrusters 50/30 10 Lateral Burpees Workout of The Day 21 – 15 – 9 Push Press 60/35 Toes To Bar HSPU Aftermath

Conditioning EMOM Complete for 4 rounds 1st – # Ring Muscle Ups / Ring Pull Ups / Regular Pull Ups 2nd – 15 Front Squats 70/45 3rd – 20 Kb Swings 24/16 4th – 18/12 Cal Rower Workout of the Day 15 Min AMRAP 1 gate run 30 Air Squats 20 HR Push Ups 30 Ab […]

16.4 13 Min AMRAP 55 Deadlifts 102/70kg 55 Wall Balls 9/6kg 5 Cal Row 55 HSPU

Back Squats 7×3 at 85% of 1 rep max Partner WOD 17 Min AMRAP 2 Gate Runs 30 HSPU *other partner holds handstand hold 50 Partner Ab Mat Sit Ups 30 Synchronised pull ups Together

Conditioning EMOM 12 Mins 1st – 22 Wall Balls 2nd – 18/12 Cal Row 3rd – 14 Push Press 40/25 4th – 10 Strict Ring Dips Straight Into 8 Min EMOM 1 Gate Run WOD 8 min AMRAP 50 Double Unders 10 Pistols Burning

Back Rack Lunges 20 – 16 – 16 – 12 – 12 Between every set superset with 30 second hollow body WOD 7 Rounds For Time 20 Min Time Cap 3 Hang Cleans 60/35 6 Thrusters 9 Lateral Burpees 12 Kb Swings 24/16 1 Gate Run Mate

Front Squats 2×10 at 60% of 1rm 3×5 at 75% of 1rm *Between every set, perform double kb strict press for 10 reps WOD 12 Min AMRAP 10 HSPU 15 Deadlifts 70/45 20 Box Jumps 24”/20” Legs