Strength Endurance 16 minute alternating EMOM Odd minute: 6 touch and clean and jerks 60kg / 40kg Even minute: 1 gate sprint WOD 5 rounds for time (20 minute cap) 50 double unders (scale: 100 single skips) 25 wall balls 10kg / 6kg 5 bar muscle ups (scale: 10 pull-ups)
Conditioning Every 45 seconds for ten rounds 6 burpees and 6 toes to bar *Scaling Option 6 knees to chest or 6 v – ups Back Strength/Core Work 3 sets of following strength complex 15 KB rows per arm Superset with Hollow body holds WOD 7 min AMRAP 15 kb swings 24/16 30 kb lunges […]
16 MIN EMOM Odd minute 7 hang snatch 70kg / 50kg Even minute # handstand pushups WOD 4 rounds for time 30 jumping lunges 30 ab mat sit-ups 30 Russian KB swings
STRENGTH Ukranian deadlifts 5 sets of 25 reps *work up to the heaviest KB possible WOD Tabatha 8 rounds each movement Row Push ups Ball slams Jumping squats
STRENGTH Front rack lunges 1 x 20 reps 2 x 16 reps 2 x 12 reps WOD 15 min AMRAP 15 shoulder to overhead at 60kg/40kg 30 double under 15 box jumps 1 gate run
BACK STRENGTH 3 sets of the following: Max effort pull ups Superset with 15 reps one-arm KB rows each side CORE STRENGTH 3 sets of following: 1 min bridge Superset with max effort toes to bar WOD AMRAP 12 minutes 10 lateral burpees over KB 20 wall balls 10kg / 6kg 30 KB swings 24kg […]
VOLUME WORK Every 90 seconds for ten rounds 5 push press 10 back squats * shouldn’t be too heavy, approximately 50 – 70% of your 1rm push press WOD Buy in – 100 double unders 80 wall balls 60 KB swings 40 pistol squats 20 ring muscle ups Cash Out – 50 Kb lunges
CARDIO CONDITIONING 4 x 500m on the rower, all out efforts, don’t hold back WOD 5 rounds for time 5 hang cleans 10 thrusters 15 box jumps
EMOM 16 MINUTES Odd – 7 Hang Power Snatch Even – # Chest to Bar Pull Ups WOD 13 min time cap 20 – 16 – 12 – 8 – 4 Deadlifts 100kg/70kg 10 – 8 – 6 – 4 – 2 Strict HSPU * In remaining time max lateral burpees over bar
CARDIO ENDURANCE Every 45 seconds for ten rounds 5 Burpees 10 Wall Balls STRENGTH 5 sets of 10 strict press superset with 1 min bridge hold 7 MIN AMRAP 20 goblet squats 30 double unders