CrossFit Conditioning EMOM 16 mins Odd – 20 wall balls Even – 10 burpee box jumps Scaling option is 15 wall balls and 8 burpees WOD 12 min AMRAP 30 russian kb swings 15 HR push ups 30 double unders
16 min EMOM Odd – 10 hang cleans 60/40 Even – 15/10 box jumps WOD 3 rounds for time 5 push press 60/40 10 deadlifts 60/40 20 front rack lunges 60/40
STRENGTH 3 sets 10 front squats 20 front rack lunges WOD 3 Rounds for time 15 shoulder to overhead 70/45 30 double unders 15 box jumps 24/20” 30 double unders 15 lateral burpees 30 double unders
GENERAL FITNESS 3 x 500m row (SPRINTS) 1 min plank between each WOD Fit Couple handstand hold / barbell complex workout OLY LIFT 1) Max weight complex 2 power cleans 1 hang clean 2) 2 RM split jerk 3) Partner WOD for time: 50 thrusters 50 burpee box jumps 25 thrusters 25 burpee box jumps
CROSSFIT WOD 7 rounds 2 min on, 30 sec off 10 toes to bar 30 double unders 10 power snatch 60/40 Rest 5 mins Endurance 2 minute max effort – plyo lunges – squats – sit ups HIIT Part A 5 rounds 90 seconds on / 30 seconds off 20 KB swings 15 box jumps […]
CROSSFIT (6AM / 4:30pm / 5:30PM) STRENGTH Deadlifts 2 x 7 at 70% 3 x 5 at 80% ** Between every set is 1 gate sprint WOD 21 – 15 – 9 KB swings 24/16 Pull ups Straight into: 9 – 15 – 21 Goblet squats Handstand push ups BODY BLITZ (12pm – 2pm) 5 […]
WOD 5 Rounds (20 min Time Cap) 30 Wall Balls 20 OH Plate Lunges 25/15 10 Burpees STRENGTH/GYMNASTICS EMOM 16 Mins Odd – Push Press x 10, cleaning from the floor at 50/30 Even – Ring Rows
STRENGTH Back Squats 8 – 8 – 8 – 8 at 75% as soon as you finish 8 reps you sprit 2 gate runs WOD 0 – 10 minutes AMANDA 9 – 6 – 3 or 15 – 12 – 9 for pull ups Muscle ups Snatch at 60/40 10 minutes – Finish 50 thrusters at […]
WOD 12 min time cap 5 rounds for time 10 Deadlifts 100/70 20 box jumps 30 double unders ** as soon as you finish this you have to complete max toes to bar in remaining time STRENGTH 5 rounds of below complex 15 ring rows (break them up of required) 10 bent over rows (light) […]
STRENGTH / OLY 12 mins to establish heaviest 2 power cleans + 1 split jerk WOD TABATA alternate between the following: Rowing Ball Slams Sit Ups Ring Dips