Awesome work on Wednesday’s deadlifts. You all bloody crushed it. So impressed by everyones effort! Deadlift 1 RM Deadlift Anaerobic Bonanza 21 – 15 – 19 KB Swings 24/16 Pull Ups Straight into 30 – 20 – 10 Box Jumps Push Ups
WARM UP Run 200m forwards 200m backwards 1 minute max air squats SKILL Thrusters WOD ‘½ a Jackie’ For time: 500m row 25 thrusters 15 pull-ups FINISHER 3RM push press
Awesome work today guys. You all absolutely smashed it. The lifting was 100 and the conditioning in the wod couldnt get any better. You should all be super proud. Snatch Technique Every 30 Seconds For 5 Mins 1 Power Snatch 1 Hang Power Snatch (2 inch floor) 1 Hang Power Snatch 2 Min Rest Every […]
Holy sh!t what a turn out today! Why is every day not like this. Abaolutely proud of you all. You guys absolutely crushed the front squats and yes they were hard ans yes they were meant to be. Hope your abdominals aren’t too sore tomorrow. Awesome work evweyone on the WOD. Teen WOD for those […]
WARM UP 3 rounds: 5 squats 200m run SKILL KB front rack lunges WOD 8 minute AMRAP 12 front rack lunges 12 KB swings 12 push-ups FINISHER Prowler relay
Back Squats 2×10 at 70% 3×5 at 85% UG 15.9 7 Min AMRAP RX 3 – 6 – 9 – 12 – 15 etc. Strict HSPU’s / Kipping HSPU Deadlifts 100/70 Straight into 3 min AMRAP Max Burpee Box Jumps 24”/20” OPEN 3 – 6 – 9 – 12 – 15 etc. Kipping HSPU/Push […]
3 Conditioning WODs 5 Min Rest between each A) 10 Min AMRAP 5 Shoulder to Overhead 60/40 10 Pistol Squats 15 Box Jumps 24”/20” Rest 5 B) 10 Min AMRAP 10 Pull Ups 15 Air Squats 20 V Ups Rest 5 Mins C) 10 Min AMRAP 1 Gate Run 15 Ball Slams 20 Lateral Burpees […]
Olympic Lifting Snatch Technique & Warm Up 10 Min Focus on Overhead Mobility Every 30 seconds for 7 minutes 1 Power Snatch 1 Hang Power Snatch 1 OHS Rest 3 Mins Add Weight Every 30 Seconds for 5 Minutes 1 Full Snatch WOD 9 Min AMRAP 15 Thrusters 35/25 50 Double Unders ninja
Tabata Gymnastics Strength 20 seconds on, 10 seconds off 6 rounds at each station – Strict Pull Ups – V – Ups – Push Ups – Toes to Bar WOD 20 Min AMRAP 50 KB Swings 24/16 40 Alternating Lunges 30 Sumo Deadlift High Pulls 2 Gate Runs play
Front Squats 4×10 at 70% Between every set perform 10 Strict Press WOD For Time 15 min time cap 50 – 40 – 30 – 20 – 10 Ab Mat Sit Ups 5 – 10 – 15 – 20 – 25 Hang Cleans 60/40 commitment