Conditioning EMOM 12 Mins 1st – 6 Front Squats 80/45 + 6 Burpee Box Jumps 24”/20” 2nd – 20 Toes To Bar WOD 60 KB Swings 24/16 50 Burpees 40 Shoulder To Overhead 60/40 30 Power Cleans 60/40 20 HSPU L2 – 50/30 Classic
Back Squats 3×10 at 75% 1xMax Effort at 75% Open Style WOD 10 Min AMRAP 5 Hang Cleans 70/45 10 Lateral Burpees 15 Box Jumps 24”/20”
Olympic Lifting EMOM 10 Mins 3 Power Snatches + 3 OHS Rest 2 Mins 5 Min EMOM 1 Power Snatch 1 Hang Power Snatch (2” From Floor) 1 Hang Power Snatch (Knee) Core Conditioning EMOM + Upper Body Strength EMOM 8 Min EMOM 1st – 25 V – Ups 2nd – 30 – 40 Sec Superman […]
Conditioning EMOM 15 Mins 1st – 25 Wall Balls 2nd – 20/14 Cal Row 3rd – 15 Chest To Bar Pull Ups WOD 5 x 3 Min AMRAPs 1 Min Rest Between Each 50 Double Unders 20 Front Rack Lunges 60/35 10 Deadlifts 60/35 *Max Lateral Burpees in remaining time Fit
Australia Day Partner WOD 7 Rounds For Time With Partner 20 Kb Swings Each 24/16 15 Thrusters Each 50/30 10 Power Cleans Each 50/30 2 Gate Runs As A Pair
Front Squat Strength 3×10 at 65% 3×6 at 75% *Between every set perform 5 clamshell walks per side (gluteal activation) Conditioning 21 – 15 – 9 – 6 – 3 Push Press Toes To Bar / V – Ups 1 Gate Run Between Rounds Job
Back Squat Drop Sets 3 Sets at 70% for 10 reps 1 Set at 50% for 20 reps 17 Min AMRAP 18 Box Jumps 24”/20” 15 Deadlifts 52.5/35 12 Shoulder To Overhead Short
EMOM 20 Mins 1st – 18/12 Cal Row 2nd – 20 Box Jump Overs 3rd – 1 Gate Run 4th – 30 Sec Static Ring Hold 10 Min AMRAP 50 Double Unders 5 Snatches 50/30 *After every round, snatches increase by 5 reps >font color=FFFFFF>Think
Hypertrophy EMOM 10 Min – 12 Db Shoulder Press Superset with – 12 Barbell Upright Rows Midline Conditioning Alternating Tabata – Hollow Bodies – V/Ups or Jack Hammers WOD 15 Min Time Cap With a partner complete 30 Ball Slams Each 30 OH Ball Lunges Each 30 Wall balls with ball each 30 OH Ball […]
Anaerobic Capacity Work Every 3 Mins For 5 Rounds 5 Thrusters 42.5/3 15 Toes To Bar Endurance WOD 5 x 3 Min Rounds, 1 Min Rest Between Each 1 Gate Run 20 Db Snatches 20 Air Squats *Max Box Jumps in remaining time