7:30AM CROSSFIT CREW With a partner: 10 minute AMRAP 50 KB swings 50 KB lunges 50 push-ups 3 minutes rest 10 minute AMRAP One partner: 20 balls slams Whilst other partner: max wall balls 2 minutes rest 5 minute AMRAP One partner: 10 burpees Whilst other parter: wall squat hold 10:30AM CROSSFIT PERFORMANCE CREW 10 […]
STRENGTH Back Squat 12 – 12 – 12 – 12 @ 70% After each set 10 glute activators WOD 21 – 15 – 9 Push press at 60/40 Squat jumps Rest 2 mins 9 – 15 – 21 Deadlifts Lateral Burpees
SKILL EMOM 10 minutes 3 power snatches and 3 over head squats WOD 20 min time cap** 60 Ball Slams 30 HR Push Ups 45 Ball Slams 25 HR Push Ups 30 Ball Slams 20 HR Push Ups 15 Ball Slams 15 HR Push Ups *** As soon as you finish in time cap max […]
STRENGTH Floor Press 10 – 10 – 10 – 10 – 10 Superset with Pull ups WOD 5 rounds for time 20 front rack lunges 60/40 20 Wall Balls *** Every time you drop your bar it is 1 run to the gate and back
WEIGHTLIFTING COMPLEX EMOM 10 minutes 2 power cleans 3 front squats 2 split jerks WOD 13 min AMRAP 7 toes to bar/v – ups 14 box jumps 21 Kb swings 24/16
CROSSFIT STRENGTH Push Press 5-5-5-5-5 Superset with 5/10/15 push-ups WOD 14 minute EMOM 8 shuttle runs Alternating minutes max effort: 1) burpees 2) double unders / skips
CROSSFIT STRENGTH ENDURANCE 10 minute EMOM 3 power snatch + 7 box jumps (be explosive) INTERVAL WORK 3 rounds alternating between exercises 1min at each – Burpee ball slams – Double Unders – Kb front rack lunges – Rowing – Rest OLY LIFT Clean pulls 7 x 3 reps @ 100-120% 1RM clean Clean complex […]
STRENGTH 5 sets 10 bent over rows Superset with max effort strict pull ups Partner WOD 1 kb farmer walk each 60 deadlifts 60/40 40 shoulder to overhead 20 pull ups 40 shoulder to overhead 60 deadlifts 1 kb farmer walk each
CROSSFIT SKILL 8 min emom # pistol squats WOD 5 rounds for time 10 power cleans 60/40 20 Wall Balls
CROSSFIT STRENGTH 12 min alternating EMOM 1) 20/15/10 Push Ups 2) 15/10 Toes To Bar/V-ups Rest 3 mins WOD 10 min amrap 5 burpees 10 Kb Swings 24/16 15 Goblet Squats 24/16 Rest 2 mins 1 gate sprint rest 30 sec between 1 gate sprint