Warm Up 2 x 2 gate sprints with 1 minute rest between Kosta”s FGB 1 minute at each station, 1 minute rest after all 5 exercises online casino have been completed – Ball slams – Box jump overs 20″ – Push ups – Pistols – Rowing 1 minute max bridge hold
Skill Toes to bar 10 minute EMOM alternating Odd – toes to bar Even – double unders WOD 27 – 21 – 16 – 9 Front squats 50/35 HSPU
Push Press (clean from floor) 15 – 12 – 9 – 6 – 6 *Between every set perform 10 banded retractions WOD 5 rounds for time 15 deadlifts 100/60 1 gate run 15 pull ups
Metcon Endurance Every 90 seconds for 7 rounds 5 hang cleans 80/50 10 lateral burpees *Aim: – Technique focused – Move fast and efficiently WOD 12 minute AMRAP Ascending ladder 5 – 10 – 15 – 20 – 25 etc. Ab mat sit ups Wall balls
Back Squats 7 – 7 – 7 – 7 max reps at 80% of 1RM WOD Buy in 30 burpees 50 wall balls 40 toes to bar 30 pistols 20 chest to bar 10 clean and jerks 70/45kg Cash out 30 burpees
Body Building Exercises 5 supersets 10 strict Klokov press Superset with 10 bent over rows/arm with KB WOD 5 wall walks 15 OHS 50/35kg 4 wall walks 15 OHS 3 wall walks 15 OHS 2 wall walks 15 OHS 1 wall walk 15 OHS
Skill Pistol squat Pistol Intervals 90 seconds on / 30 seconds rest 1 gate run Max pistols Interval Training 3 rounds of 4 minutes with 1 minute rest between each 20 KB swings 32/20kg 10 push ups 1 gate run 1 minute rest 2 minute max KB swings 32/20
16 minute EMOM Odd: 5 snatches Even: 20 wall balls *Scaling: 20 wall balls – 15 wall balls – 12 wall balls – wall taps WOD 12 minute AMRAP 20 front rack lunges 60/40kg 15 lateral burpees 50 double unders
Strict Gymnastics No kipping allowed 16 minute EMOM Odd: # strict pull ups Even: # HSPU *Scaling options: Strict pull ups – chin over the bar hold (approx 20 seconds) or jump up and lower as slow as possible HSPU – ab mat, handstand hold or push ups WOD 3 rounds for time 2 gate […]
Strength Complex 5 sets Strict press superset with max effort HSPU/HS holds *Score = Total HSPU’s and heaviest weight achieved WOD 21 – 15 – 9 Deadlifts at 100kg/70kg HR push ups Box jumps Core Testing Max effort of the following: Bridge Side Bridge – Right Side bridge – Left