Category Archives: WOD

OVERHEAD STRENGTH Overhead Strength 2 Push Press + 3 Split Jerks x 5 (5 Rounds for reps) 5 sets at the same weight, which should be heavier than weeks 1 & 2 Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 10 KB Thrusters 24/16KG  5 Hand Release Push Ups 12 KB Thrusters 5 HR Push […]

HSPU Handstand Push-ups (6 Min EMOM Pick a number you can repeat every min for 6min( 3 options) 1- Strict HSPU- total volume increases each week 2- Raised strict HSPU 3- Zero HSPU- KB Z press to build strength Across all options bigger total volume than last week.) 6 Min EMOM Pick a number you […]

WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 150 Double Unders 50 Push Ups 15 Power Clean 50/35KG

PARTNER WORKOUT Metcon (Time) <table><tbody><tr><td><p>For Time</p><p>Row 3k</p></td></tr><tr><td><p>150 KB&nbsp;Snatch 24/16kg<br />150 Abmat Sit Ups<br />150 KB Hang Clean &amp; Jerk 24/16kg 150 Abmat Sit Ups<br />150 KB Facing Burpees</p><p>Time cap 40 mins</p></td></tr></tbody></table>

SQUAT BIAS Pistols Pistols (Max reps) <p>Every 2 Minutes&nbsp;x 5</p><p>12 Pistols</p> Metcon (AMRAP – Rounds and Reps) <table><tbody><tr><td> </td></tr><tr><td> </td></tr><tr><td> </td></tr><tr><td><p>5 Min AMRAP<br />30 Double Unders</p></td></tr><tr><td><p>6 Thrusters 30/20kg</p><p>3 TTB</p></td></tr></tbody></table><p>Rest 2 mins<br />4 Min AMRAP</p><p>Rest 1 Min<br />3 Min AMRAP</p>

ENDURANCE Metcon (AMRAP – Rounds and Reps) <p>35 Min AMRAP</p><p>12/10 Calorie Row<br />9 Burpees<br />Run 300m<br />9 Burpees<br />12 Box Step up 24/20"<br />Rest 2 mins after each round</p>

CLEAN Clean Clean (5 x 2 @ 70% of Heavy Single) <p>5 x 2 @ 70% of Heavy Single</p> Barbell Cycling (10 Rounds for reps) <table><tbody><tr><td> </td></tr><tr><td> </td></tr><tr><td><p>10 min EMOM</p><p>TNG Hang Power Clean</p></td></tr><tr><td><p>30 seconds work @40%</p><p>30 seconds rest</p><p> </p></td></tr><tr><td> </td></tr></tbody></table> Metcon (Time) <p>Rest 2 Mins</p><p> </p><p>For Time<br />50 Wall Ball Cleans 9/7KG</p>

OVERHEAD STRENGTH Overhead Strength 1 Strict Press + 2 Push Press + 3 Split Jerk x 5 (Weight) 1 Strict Press + 2 Push Press + 3 Split Jerk x 5 <p>In the strength the aim is to have nice smooth Split jerks it’s not a max lift yet. Weight should be slightly heavier than […]

HSPU HSPU Handstand Push-ups ( 6 Min EMOM Pick a number you can repeat every min for 6min( 3 options) 1- Strict HSPU- total volume increases each week 2- Raised strict HSPU 3- Zero HSPU- KB Z press to build strength Across all options bigger total volume than last week.) <p>Skill Development then<br />6 Min […]

WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) <p>AMRAP in 30 Minutes</p><p>500/400m Row</p><p>20 Push Ups</p><p>20 Overhead Squats 30/20KG</p>