CROSSFIT STRENGTH Push Press @ 80% 5-5-5-5 WOD ‘Fight Gone Bad’ 3 rounds for max reps: 1 minute wall balls 9kg / 6kg 1 minute sumo deadlift high pulls 35kg / 25kg 1 minute box jumps 1 minute push press 35kg / 25kg 1 minute row 1 minute rest CIRCUIT ‘Fight Gone Bad’ *KB SDHP […]
STRENGTH Thruster 7-5-5-3-3-2 STRENGTH CONDITIONING 5 x 4 min intervals with 1 min rest between each 2 gate runs with max squat cleans in remaining time @60/40
STRENGTH Back rack lunges 10-10-10-10-10 Superset with bent over row 10-10-10-10-10 *back rack lunges increase in weight each set WOD 5 rounds for time 30 KB swings 24kg / 16kg 20 burpees 10 toes to bar
CROSSFIT STRENGTH 4-4-4-4 @ 85% Drop set by 5 / 10 /15 / 20kg 6-6-6-6 0-10 minutes EMOM 30 double unders Max thrusters 45kg / 30kg 11-21 minutes EMOM 30 double unders Max lateral burpees BODY BLITZ 10 minute EMOM 30 seconds knees to elbow Max kb swings 10 minute AMRAP
CROSSFIT STRENGTH 4-4-4-4 @ 85% Drop set by 5 / 10 /15 / 20kg 6-6-6-6 0-10 minutes EMOM 30 double unders Max thrusters 45kg / 30kg 11-21 minutes EMOM 30 double unders Max lateral burpees BODY BLITZ 10 minute EMOM 30 seconds knees to elbow Max kb swings 10 minute AMRAP
CROSSFIT STRENGTH ENDURANCE Every 30 seconds for 7 minutes 5 overhead squats Straight into every 30 seconds 2 full snatches WOD 14 minute time cap 60 ball slams 30 overhead plate lunges 25kg /15kg 40 ball slams 30 overhead plate lunges 20 ball slams 30 overhead plate lunges In time remaining max snatches OLY LIFTING […]
CROSSFIT STRENGTH ENDURANCE Every 30 seconds for 7 minutes 5 overhead squats Straight into every 30 seconds 2 full snatches WOD 14 minute time cap 60 ball slams 30 overhead plate lunges 25kg /15kg 40 ball slams 30 overhead plate lunges 20 ball slams 30 overhead plate lunges In time remaining max snatches OLY LIFTING […]
CROSSFIT STRENGTH Push press @ 85% 3-3-3-3-3 *superset with 5 single arm KB press WOD 10 rounds for time 15 KB sumo deadlift highpull 32kg / 20kg 10 toes to bar 190m run Rest one minutes between rounds BODY BLITZ 18 minute AMRAP 10 air squats 20 ball slams 30 ab mat sit-ups CIRCUIT FINISHER […]
OLY COMPLEX EMOM 10 minutes 3 squat cleans 1 shoulder to overhead WOD 7 minute ascending AMRAP 5 KB swings 24kg / 16kg 10 pistols 10 KB swings 24kg / 16kg 10 pistols 15 KB swings 24kg / 16kg 10 pistols ETC Rest 2 minutes 7 minute AMRAP 10 goblet squats (with same KB) 10 […]
STRENGTH Deadlifts @ 75% 5-5-5-5-5 WOD For time: 50 wall balls 10kg / 6kg 25 burpees 190m run 35 wall balls 35 wall balls 10kg / 6kg 25 burpees 190m run 20 wall balls 25 burpees 190m run