Gymnastics Warm Up Push up and twist Hollow rocks Hip explosions Kneeling squat jumps Ring Muscle Up – Skills Ring dips Transitions Hip pop Catch position 12 minute AMRAP 4 rounds 15 deadlifts 100/70 15 HSPUs *In remaining time accumulate a bridge time
Warm Up Snatch 16 minute EMOM Odd – 5 snatches Even – # toes to bar Interval Training 7 x 2 minute intervals, rest 30 seconds between 1 gate sprint 20 KB swings 24/16 Max effort box jumps 30/24
Warm Up 1 rig run 5 toe taps 10 jumps 15 air squats Deadlifts 5 x 7 @ 70-75% 1RM *Between every set perform max effort HSPU 1:1 Partner AMRAP 18 minutes 5 shoulder to overhead 50/30 10 back rack lunges 15 wall balls
Team Push Ups 3 x max attempts 1 Minute Max Effort Burpees Rest 1 minute Pull ups 10 Minute EMOM Odd – # burpees Even – # pull ups WOD 3 rounds for time 1 gate run 15 clean and jerk 60/40 50 double unders *Every set try and do as many clean and jerks […]
Warm Up 1 gate run 10 air squats 5 toe taps 20 sec KB squat stretch Back Squats 3 x 10 @ 75% 1RM *If people don’t know what their 1 rM is, tell them to stick to the same weight they used last week 2 x 3 @ 90% 1 RM *Guys add 10kg-15kg, […]
Warm Up Running warm up 1 gate run @ 50% 1 gate run @ 70% 1 gate run @ 90% 1 gate run @ 100% Strict Press (clean from floor) 10 – 10 – 7 – 7 – 5 – 3 *First ten reps is more of a warm up/work set, light but fast weight […]
Warm Up 3 rounds 1 rig run 3 push ups 6 squats jumps 12 lunges Strength Back rack lunges 20 – 16 – 16 – 12 – 12 *Between every set perform 30 seconds max double unders or practise Loredo 6 rounds for time 20 minute time cap 24 air squats 24 push ups 24 […]
Warm Up 1 gate run 2 rounds 3 burpees 6 air squats 1 inch worm EMOM 16 minutes Odd – 1 gate run, or a run that doesn’t take longer than 45 seconds Even – 12 wall balls & 12 KB swings WOD 4 rounds for time 15 minute time cap 5 deadlifts 5 hang […]
Buddy Bootcamp For time: 100 wall balls 75 KB swings 50 burpees 75 KB swings 100 wall balls Rest 5 minutes For time: 1 buddy carry gate run 50 push ups 100 jack hammers 50 ball slams 100 KB lunges 1 buddy carry gate run
Warm Up Running warm up Back Squats 4 x 3 @ 90% 1 x max effort at 80% WOD 21 – 15 – 9 Thrusters 45/30 KB swings 24/16 Double unders Straight into 15 – 12 – 9 Thrusters 60/35 KB swings 24/16 Double unders Straight into 12 – 9 – 6 Thrusters 70/40 KB […]