10 minute EMOM 2 power snatches 2 snatch push press 2 OHS WOD 1 minute at each station, rest 30 seconds between stations. Perform for 3 rounds for total reps. – Back squats 60/40 – Box jump overs – Jack hammers – Split lunges – Double unders
16 minute EMOM Odd – 6 strict & 6 kipping HSPU Even – 12 toes to bar Kosta’s Open’s WOD Test Every 5 minutes perform 3 rounds of: 10 thrusters 42.5/30 10 burpees *If athlete completes 3 rounds in allocated time, increase to 12 thrusters and 12 burpees. Each time increase by 2 reps.
Strength 5 sets 10 reps per leg Bulgarian split squats superset with max effort pull ups WOD 18 minute AMRAP 20 plate push ups 20 KB swings 1 gate run 20 KB swings 20 OH plate lunges 25/15
Back Squat 15 @ 50% 12 @ 60% 9 @ 70% 6 @ 80% Max effort at 90% *Between each set perform 1 minute bridge WOD 100 double unders 3 rounds of: 10 deadlifts 100/70 25 wall balls 75 double unders 2 rounds of: 10 deadlifts 100/70 20 burpees 50 double unders 10 deadlifts 100/70 […]
Strength 5 sets of the following: a) bent over rows 10 – 10 – 10 – 10 – 10 – 10 Superset with b) KB press 10 per arm WOD For time: 10 sets of 2 gate sprints 1 minute rest between each set
16 minute EMOM Odd – 12 pull ups Even – 12 thrusters 45/30 WOD 7 rounds 1 gate run 10 toes to bar 20 KB swings 24/16 rest 30 seconds between each round
Push Press Warm up sets – 15 and 10 (use weight from last week) Working sets: 5 – 5 – 5 – 5 (add 2.5kg – 5kg extra from 6RM last week) Interval Work 5 x 3 minute rounds, 1 minute rest between 6 hang cleans 45/30 12 front rack lunges 45/30 15 box jumps […]
Deadlifts 7 – 7 – 7 – 7 – 7 (build up to your heaviest 7 rep max) Superset with 7 explosive high box jumps WOD 4 rounds 10 hang power snatch 60/40 15 lateral buprees 20 wall balls
Buddy Bootcamp 12 minute partner AMRAP 12 back squats 12 ab mat sit ups *partner has to have barbell in back rack position while the other partner does sit-ups 3 minute rest 8 minute partner AMRAP 1 gate run 1 partner performs max wall balls *partners alternate 4 minute partner AMRAP Max handstand hold while […]
Back Squats 15 (light and fast, approx 50% 1RM) 12 at 60% 9 at 70% 6 at 80% Max effort at 85% Between every set perform 1 rope climb 15 minute AMRAP 50 thursters 100 double unders 50 KB swings 24/16