Warm Up 1 minute rig hang 10 hip pops 30 seconds rig hang 5 hip pops 15 seconds rig hang 10 push ups Gymnastic Max Effort 5 sets – max effort Ring muscle up 5 sets – max effort Chest to bar pull ups Rest 1 minute between sets WOD For time 20 minute time […]
Warm Up 3 rig runs 3 x 1 inch worm 10 banded good mornings Glute activation/hip opener Strength Endurance 5 rounds 30 seconds at each position A) Deadlifts 90/60 Rest 15 B) Box jumps 24″/20″ Rest 15 C) Russian KB swings 32/24 Rest 30 WOD 3 – 6 – 9 – 12 – 15 Hand […]
Warm Up 1 gate run Barbell warm up Snatches EMOM 8 minutes 3 snatches at 75% 1RM 1 minute rest Every 3 seconds for 5 minutes snatch at 90% WOD 13 minute AMRAP 15 toes to bar 75 double unders 15 HSPU
Warm Up 1 gate run 3 x 10 pass throughs KB stabilisation walks (rig and back) Gymnastic/Strength A) 30 sec isometric chin over bar hold Straight into B) 10 strict press Straight into C) 1 minute bridge 1 minute rest Conditioning 3 intervals – 1 minute rest between each 2 gate runs 10 lateral burpees […]
27 calorie row 27 thrusters 43/29kg 21 calorie row 21 thrusters 15 calorie row 15 thrusters 9 calorie row 9 thrusters
EMOM 10 minutes 1 power clean 1 hang power clean 1 hip power clean 3 push jerks WOD 7 minute AMRAP 5 – 10 – 15 – 20 – 25 etc. KB swings Double unders doubled Finisher Max rounds in 3 minutes 7 toes to bar 7 HSPU
Back Squats 4 x 8 at 80% WOD For time 15 – 12 – 9 Snatches 60/40 Lateral burpees Straight into 12 – 9 – 6 Thrusters Burpee pull ups
Gymnastics EMOM 12 minutes Odd – 6 pull ups and 6 chest to bar Even – 70 double unders 6 minutes Odd – toes to bar Even – 15KB swings WOD 12 minute AMRAP 1 gate run 20 HR push ups 10 cleans 60/40
Front Squats 5 – 5 – 5 – 5 – 5 – 5 – 5 *Working up to heaviest 5RM *Between each set perform 5 high rebound box jumps WOD Every 3 minutes for 5 rounds 15 thrusters 15 burpees 15 box jumps
8 minute AMRAP 3 HSPU 3 cleans 85/57.5kg 6 HSPU 3 cleans 9 HSPU 3 cleans 12 HSPU 6 cleans 15 HSPU 6 cleans 18 HSPU 6 cleans Etc. following same pattern