STRENGTH ENDURANCE Back rack lunges 5 attempts to find a 16 rep max *superset each attempt with 10 high box jumps WOD 18 minute AMRAP 1 gate run (190m) 10 toes to bar 20 hand release push-ups 30 Russian KB swings 32kg / 20kg
Strength Endurance Every 2 minutes for 8 rounds 1 gate run 12 hang power cleans 75 / 45 EMOM 16 minutes ODD: 20/15/12 Wall Balls EVEN: 15/12/9/6 Pull ups
Every 45 seconds for 10 rounds 5 HSPUs 10 KB swings 24kg / 16kg 16 minute EMOM ODD: # toes to bar EVEN: 10 push press 7 minute AMRAP 7 burpee 14 box jumps 24″ / 20″
Strength Complex 5 sets to establish heaviest complex of 5 front squats into 3 thrusters WOD For Time 50 pistol squats 50 double unders 40 kb snatches (20 each arm) 40 double unders 30 chest to bar pull ups 30 double unders 20 deadlifts 80/50 20 double unders 10 strict handstand push ups 10 double […]
CROSSFIT Strength Push press 12 – 12 – 12 – 12 superset with Ring rows 12 – 12 – 12 – 12 WOD Buy in 75 double unders 6 rounds 12 front squats 60/40 18 ball slams Buy out 75 double unders HIIT Part 1) Tabata (8 mins) Wall balls OH plate lunges Part 2) […]
Explosive Strength 5 sets of following 5 back squats at 75% superset with 5 seated box jumps www.youtube.com/embed/psaUZVPbB4Q WOD 4 rounds for time 10 hang cleans 70/50 15 burpees 20 wall balls * 18 min time cap
BUDDY BOOTCAMP Part A) 16 minute alternating EMOM – round for round with partner 15 KB swings Max burpees Part B) 12 minute AMRAP – round for round with partner 15 air squats 10 ball slams 15/12 5 push ups Part C) 8 minute AMRAP 10 Wall Balls 10/6 10 sit ups *while partner 1 […]
Hypertrophy Front Squats 5 sets of 8 reps Build up to the heaviest 8 reps you can squat not pausing at all at the top *Sprint 100m on the rower after every set WOD 50 wall balls 40 kb swings 30 chest to bar pull ups 20 clean and jerks 60/40 1 gate run with […]
CROSSFIT WOD 9 min AMRAP 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 etc Hang snatches 45/30 Hand stand push ups Finisher Max Efforts for 2 min with 1 min break at each station Ring Rows Split Lunges Toes to Bar Squat Jumps Burpees, jumping as high as […]
Aerobic Conditioning 10 gate runs each working with partner Strength 3 sets of following 15 kb rows (each arm) superset with 1 min bridge hold WOD 3 rounds for time 20 thrusters at 45/30 20 pull ups