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WOD
Strength: Press Complex 1 strict press + 2 push press + 3 split jerk x 6 sets Conditioning: 30-20-10 Burpee with hand release at bottom DB push press @ 2 x 17.5/12.5'kg Run 400m - after each round
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WOD
In pairs (one working at a time) AMRAP in 4 mins per movement - Wall balls @ 9/6kg 1 min rest - Power clean @ 50/35kg 1 min rest - Push press @ 50/35kg 1 min rest - Row (cal) 1 min rest - Double unders WOD
Strength: Back Squat 5,5,5,5,5 Rest 90 secs between sets Conditioning For 3 cycles: AMRAP in 4 mins of: Run, 400 m Thruster, 50/35 kg Rest 2 mins between each cycle. For each cycle continue the AMRAP. The run is a buy in each round. Complete as many thrusters as possible in remaining time. **Remember Saturday WODs 8am and 9am. Specialty 730am Elements/ Baseline 10am** WOD
Strength: Hang power snatch 5,5,5,5,5- rest 90 secs Skill/Strength: Pullups (Focus on quality of movement) 5 reps EMOM x 7 (Kip or Butterfly, ADV- Chest to Bar) Conditioning: AMRAP in 7 mins (Ladder 1 Situps/2 DU's, 2 Situps/4 DU's....) Abmat Sit-up Double Unders WOD
Strength: A) Hang power clean 5,5,5,5,5 B) Deadlift 3 reps EMOM x 7 (60-70%) Conditioning: Tabata mash-up (12 alternating rounds for total reps) KB swing @ 24/16kg ring row WOD
Strength Overhead Squat 5,5,5,5,5 Use the heaviest weight you can for each set. Rest 1:30 between sets. Conditioning Every 1 min for 7 mins: 4 (total) x Turkish Get Ups, Alternating Arms AMRAP in 5 mins: 15 Toes-to-bars 30 Jumping Split Lunges **40+ degrees all week this week guys, the air-con will be on, so life continues, make sure you stay hydrated throughout the day. 3L + as a bare ass minimum** WOD
Team WOD (4's) AMRAP in 18 mins of: Run (medicine ball, 6/9kg), 200 m Power Clean & Jerk, 60/40 kg Burpee Box Jump Over, 60/50 cm Rest - In teams of 4 complete as many combined reps as possible of clean and jerks and burpee box overs in 18 minutes. - Work is rotated in a station format and the runner is the pacesetter. WOD
Skill: Tabata mash up (10 alternating rounds for quality) Pistol squat T2B Conditioning: 5 x 3 min AMRAP's Run 200m (buy in) 10 DB step up @ 17.5/12.5kg, 60/50cm 15 v-ups Rest 1 min between each WOD
Strength: 1 power snatch + 1 hang squat snatch 7 x 2 * perfect positioning, nothing over 70% Conditioning: For time 50 Pullups 25 KB snatch @ 24/16kg 50 box jumps @ 60/50cm 25 KB snatch @ 24/16kg WOD
Skill Tabata Handstand Hold Tabata Hollow Hold Tabata 20secs on/10secs off x 10 Strength A1) Ring Dip x 8 A2) DB/KB Bent Over Row (Both Arms) x 8 A3) Weighted Situps (Butterfly) x 8 5 Rounds (Alternate between movements resting 45-60 seconds) Conditioning Death by Burpees 1 burpee first min 2 burpees 2nd min 3 burpees 3rd min 4 burpees 4th min And so on until reps not completed within min |
  
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