Workout Row 5000m for time *Depending on numbers in class, you can pair up and row 500m each at a time or team up and row 250m each at a time or if possible individual rows the entire 5000m*
Author: Josh Boyle
Workout A) EMOM 10 Minutes: Odd: 2 Wall climbs + 10 Box Jumps @24inch/20inch Even: 20 kb swings @24kg/16kg B) 3 Sets of: 10 T2b 20 Hollow body rocks 30 second plank – rest 60 sec- *try not…
Workout A) Partner WOD: 4 rounds each of: 300m row 20 kb swings @24kg/16kg 10 Front squats @60kg/40kg *one partner does the full round as fast as possible while the other rests, swap over when round is complete* B) 2…
Workout With a continuously running clock: 0:00 seconds – 20:00 min 5 rounds of: 1 Wall climb 5 Hang squat cleans @ 50kg/30kg 10 Box jumps @24inch/20inch 15 Thrusters @50kg/30kg 20 Lateral Jumps over barbell 20:00 min – 29:00 min 3…
Workout Warm up: amrap in 8 mins Row 500m Double unders x 50 A) Skill work: Ring muscle up progressions!! B) Crossfit main site (adapted) 10 rounds for time: 5 pull ups 5 push ups 5 rounds for time: 10…
Workout A) 4 Sets (super set): 6 Strict press (no rest) Max reps Push press @ same weight as set above 20 Russian twist with m-ball or plate * trying to increase load on the strict press for each set*…
Workout A) Deadlift: 11 – 9 – 7 – 5 – 3 – 1 After each set complete as many reps as possible of RING DIPS in 60 seconds *Increasing weight for deadlift per set* B) Partner Wod: Run 400m (both…
Workout A) 10 Min AMRAP: 5 Kb Push press – Left arm 10 Goblet squats 5 Kb Push press – Right arm 10 Kb swings *Every time you put the kb down = 5 burpees on the spot, No resting…
Workout A) 3 sets of: 10 Ring rows 6 Pistols (each leg), if too easy then add weight 60 second plank B) 7 min AMRAP: 6 SDHP @30kg/40kg 9 Push press @ 30kg/40kg 12 Box jumps @ 20inch/24inch …
Workout A) “Bear Complex” 5 Sets to find heaviest complex Power clean Front Squat Push press Back squat push press *7 times through this sequence = 1 set, all without resting barbell on the ground* B) EMOM 16 min:…