Category Archives: WOD

WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) HERO WOD ‘TK’ AMRAP – 25 mins 8 Pull-Ups 8 Box Jumps 12 KB Swings 24/16kg AB Finisher

CLEAN & JERK – RETEST Weightlifting Clean and Jerk (Heavy Single RETEST) Metcon (AMRAP – Rounds) EMOM 16 Mins 1. 15/12 Cal Row 2. 15 Bumper Plate GTO 20/10KG 3. 8 Plate Burpee’s 4. 15 Air Squats Metcon (AMRAP – Rounds) EMOM 16 Mins 1. 15/12 Cal Row 2. 15 Bumper Plate GTO 3. 8 […]

METCON WITH HSPU Gymnastics Handstand Push-ups (Skill Class) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 16 Lunges 8 HSPU Strict or Kipping 6 Deadlifts 100/70KG

FRONT SQUAT – RETEST Weightlifting Front Squat (Heavy 5 – RETEST) Metcon (AMRAP – Rounds) 4 Rounds Every 4 Mins (16 Min Total) 0-4 : Row 500m 4-8 : Run 400m 8-12 : Row 500m 12-16 : Run 400m

METCON WITH TOES TO BAR – RETEST Gymnastics Metcon (AMRAP – Rounds and Reps) 17 Min AMRAP (RETEST) 7 Power Clean 35/25KG 14 Wall Ball 9/7KG 7 Toes To Bar Metcon Rest 5 Minutes 4 Rounds 12 Barbell Curls – Tempo, fast up slow down 20 Banded Tricep Push Downs

PUSH PRESS – RETEST Weightlifting Push Press (Heavy 3 RE-TEST) Metcon (Weight) Accessory Single Arm Kettlebell Upright Row 3×12 Supine Leg Raises with Hip Lift 3×20 Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 6 Burpees 10 Single Arm Kettlebell Strict Press 24/16KG 2 Min Rest 4 Min AMRAP 8 Hand Release Push Ups […]

PARTNER WOD Metcon (Time) Partner WOD 100/85 Calorie Row 100 KB Snatch 24/16kg 100/85 Calorie Row 100 KB Hang Clean & Jerk 24/16kg 100/85 Calorie Row 100 KB Box Step Ups 24/16kg 100/85 Calorie Row 100 KB Goblet Squats 24/16kg * Every 3 Minutes 10 Synchro Burpees starting at 0.00

PARTNER WOD Metcon (AMRAP – Rounds) In teams of 2 Every 10 mins x 4 3 rounds 20/17 Calorie Row 20 Box jumps 24/20" 20 Burpee’s

CLEAN AND JERK Clean and Jerk (1 x 8) Every 2 mins x 8 Clean & Jerk 1 @ 70%, 1 @75%, 1 @ 80%,1 @85% and 4 @90% Metcon (Time) FOR TIME 50 Double Unders 11 Clean & Jerk 50/35kg 50 Double Unders 9 Clean & Jerk 50 Double Unders 7 Clean & Jerk […]

SKILLS HSPU’S Metcon (AMRAP – Rounds and Reps) 5 rounds 3 Min AMRAP 6 Burpees 8 HSPU 12 Wall Ball 9/7kg Rest 2 mins between rounds