WOD

EMOM 15 mins 1st – #HSPU’s 2nd – # Rope Climbs 3rd – # Toes To Bar Endurance WOD 18 min AMRAP 100 DUs 30 ab mat sit ups 30 pistols 30 KB SDHP 2 gate runs

Front Squats 4 x 7 @ 70% *Between every set perform 4 x 10 double KB strict press WOD 27 – 21 – 15 – 9 Burpees 9 – 15 – 21 – 27 KB Swings 24/16

Back Squats Max effort at 70% Max Effort 1 min max effort calories on rower WOD 3 rounds for time 21 deadlifts 70/45 15 pull ups 9 burpee box jumps 24″/20″

5 sets Level 1 5 – 7 muscle ups, rest 1 min between rounds Level 2 3 banded muscle ups + 6 dips + banded pull downs Level 3 8 ring rows + 8 push ups + 10 banded pull downs WOD 3 rounds for time 15 push press 40/25 15 broad jumps 30 DU […]

Back Rack Lunges 5 x 16 at 80% 1RM Between every set, perform 5 full squat explosive jumps WOD 9 min AMRAP 7 power snatches 14 box jumps 24″/20″

Core Conditioning Stations 1 min at each, 30 sec rest between each – Strict press 60/35 – HSPU – Front squats 60/35 – Pistols Endurance WOD 18 min AMRAP 1 gate run 20/15kg 30 OH plate lunges 30 V-ups 30 ball slams

Front Squats 4 x 7 at 70% + 5kg Interval Conditioning 5 rounds 1 min rest between each round 50 DU 10 hang cleans at 80/50 15 lateral burpees

Gymnastics Focus 6 sets Level 1 10 strict pull ups 10 ring dips 1 rope climb Level 2 5 strict pull ups 10 ring push ups 1 rope climb Level 3 10 ring rows 10 push ups 1 floor climb Rest 1 min between sets WOD 3 x 4 min intervals, 1 min rest between […]

Back Rack Lunges 16 – 16 – 16 – 16 – 16 8 reps per leg Between every set perform 8 reps per arm KB strict press WOD 21 – 15 – 9 Hang cleans 50/35 9 – 15 – 21 Thrusters

5 sets 10 strict toes to bar Superset with 10 strict HSPUs *Rest 1 min between sets WOD 18 min AMRAP 3 gate runs 45 KB swings 24/16 30 box jumps 15 burpees