Shoulder stabilisation warm up with KB 5 min EMOM 7 touch and go snatches Straight into: 5 min EMOM 5 touch and go snatches WOD 3 rounds for time 10 shoulder to overhead 60/40 15 pull ups 20 back squats 60/40 75 double unders
Deadlifts 10 – 7 – 7 – 5 – 5 – 3 *Work up to your heaviest 3RM WOD 1 gate run, rest 30 sec 2 gate runs, rest 30 sec 3 gate runs, rest 30 sec 4 gate runs, rest 1 min 5 gate runs, rest 2 min 4 gate runs, rest 1 min […]
Buddy Bootcamp WOD 12 minute AMRAP 100 air squats 75 push ups 50 sit ups Rest 1 minute 9 minute AMRAP Max effort burpee box jumps while partner completes 10 rig runs Rest 2 minutes 6 minute AMRAP 50 wall balls 50 KB swings *If partner drops wall balls you must switch Rest 1 minute […]
Back Squats 1 rep max 10 @ 50% 10 @ 60% 5 @ 70% 3 @ 80% 1 @ 90% 1, 1, 1 etc. WOD 50 double unders Fran 100 double unders Fran 50 double unders
Skill Day Bar muscle up/chest to bar/pull ups – Tabatha hollow bodies/supermans – Thoracic opener – Kip 101 – Pull up – Hip pop – Bar muscle up *3 max efforts WOD Partner WOD 8 rounds each, 1 minute work 10 wall balls Max burpee box jumps 24″/20″ Score = burpee box jumps
Body Building Sessions Circuit 45 seconds at each station, 15 seconds off 4 sets at each station: – Strict pull ups – Ukrainian deadlifts – Bicep curls – Bulgarian split squats Monster Cardio Day 1 gate run rest 30 seconds 2 gate runs rest 1 minute 4 gate runs rest 1 minute 2 gate runs […]
16 min EMOM Odd – 20 KB swings Even – 15 box jumps WOD 12 min AMRAP 10 shoulder to overhead 60/40 15 v-ups 20 back rack lunges
Every 90 seconds for 8 rounds 7 hang cleans 80/50 50 double unders WOD 5 rounds for time 5 deadlifts 80/50 10 front squats 80/50 15 lateral burpees
Back Squats 10 @ 50% 10 @ 60% 7 @ 70% 5 @ 80% 2 @ 90% Max efforts at 95% WOD Buy in 30 back rack lunges 60/40 4 rounds: 20 wall balls 15/9 15 pull ups 10 HSPU’s Cash out 30 front rack lunges 60/40 *Wall balls must be unbroken, otherwise 5 burpee […]
Skill Day Handstand walks Progressions: – Handstand against a wall – Handstand walk with partner – Handstand walk to wall 5 attempts after progressions to achieve longest walk or efforts WOD 5 rounds for time 10 deadlifts 100/70 15 toes to bar 30 double unders