CROSSFIT 16 min EMOM ODD – 20 butterfly pull ups/ 15 kipping pull ups/ 10 strict pull ups EVEN – 20/15/10 wall balls WOD 9 min Ascending Ladder 3 – 6 – 9 – 12 – 15 etc Front squats 60 KB swings OLY LIFT 1) KLOKOV PRESS + OHS COMPLEX 5 KP + 5 […]
Strength-Gymnastic Combo Push Press 5 x 5 at 80% Max Effort Handstand Push Ups Score = weight + total handstand push ups WOD 15 min amrap 10 Burpees 20 Goblet Squats 24/16 1 gate run
STRENGTH Overhead Squats EMOM 10 minutes 60/40kg 7 OHS WOD 3 rounds for time 15 thrusters at 45/30 20 Lateral Burpees Over the Bar 25 Wall Balls
SKILL SESSION Ring dips EMOM 12 mins Odd – Ring Dips Even – Squat Snatch x5 WOD BUY IN – 100 Double Unders 5 rounds of 15 Hand Stand Push Ups 15 Pull Ups Buy Out – 100 Double Unders
STRENGTH LUNGES 5 sets of 16 reps (8 per leg) ** 2 Warm Up Sets WOD (20 min time cap) 3 Rounds for time 50 Kb Swings 24/16 25 Box Jumps 500m row
STRENGTH ENDURANCE EMOM 10 Minutes 3 squat Clean Thrusters 60/40 30 Double Unders WOD 17 min AMRAP 2 Gate Runs 20 Ball Slams 20 Toes To bar
CONDITIONING 16 min Alternating EMOM Even – 15/12/9 Wall Balls Odd – 15/12/9 Burpees WOD (12 min Time Cap) 5 Rounds for time 10 Shoulder to Overhead 70/45 10 Back Squats 70/45
CONDITIONING 16 min Alternating EMOM Even – 15/12/9 Wall Balls Odd – 15/12/9 Burpees WOD (12 min Time Cap) 5 Rounds for time 10 Shoulder to Overhead 70/45 10 Back Squats 70/45
SKILL Gymnastics Practise and Skill EMOM 12 mins ODD – 15/10/5 Ring Dips EVEN – 15/10/5 OHS 45/30, 40/25, 35/20, 30/15 WOD ISABEL into GRACE 30 Snatches and 30 Clean and Jerks for time 60/40
OLY LIFT DRILLS Clean Technique and Drills 7 sets of 3 cleans at 75% of 1rep max Once we have done that we will strip off all the weight Light but fast good mornings 3 sets of 10 reps WOD 21 – 15 – 9 Handstand Push Ups Box Jumps Pull Ups