Workout A) Every 90 seconds: 6 Lateral Burpees + 1 Snatch *Start at around 60% of your 1RM and increase load every 90 seconds, no more than 5kgs at a time.* (You have 3 attempts per weight, if you…
Category: Workouts
Workout A) Tabata: Hollow body B) “Kelly” 5 Rounds for time: 4oom Run 30 Box jumps @24inch/20inch 30 Wall balls @9kg/6kg *30 minute time cap*
Workout A) 5 Min Ladder: 2 Press ups 5 T2b 4 Press ups 5 T2b 6 Press ups 5 T2b e.t.c B) Push jerks: 4 – 4 – 2 – 2 C) For time: 21 – 15 – 9 – 15 –…
Workout A) 10 Mins to find 5 rep max front squat (Stay strict with depth! If range of motion is getting cut short it is too heavy) B) Front squats: 3x max reps @ 80% of A) C) 4…
Workout A) Behind the neck split jerk + Overhead squat: 4x 1 + 3 B) Open WOD 14.2 0:00 – 3:00 mins 2 Rounds 10 Overhead squats 10 chest to bar pull ups 3:00 – 6:00 mins…
Workout A) Super set/4 sets: Floor press: 4 – 4 – 4 – 4 Deadlift: 6 – 6 – 6 – 6 TNG (goal is to climb in weight every set, and try to finish on your max) B)…
Workout A) Super set: Strict press: 5 – 5 – 3 – 3 Max hollow body hold (as soon as there is a slight break/arching of lower back, stop) B) 3 Min rounds/x4: Rounds 1 + 3- 4oom run…
Workout A) Super sets/3 sets: 30 Russian twist 30 sec side plank e.s B) “The Friday Mash” With a running clock: 0 – 10 mins: 150 Wall balls @9kg/6kg 10 – 17 mins: 3 Rounds of- 20 Kb swings @24kg/16kg…
Workout A) Super sets: Strict press: 5 – 4 – 3 – 2 – 1 Max strict press ups B) 15 min AMRAP: 20 T2b 15 Front squats@60kg/40kg 10 Box Jumps @24inch/20inch If time: C) 3x 20 hollow body…
Workout A) Back squats: 4×10 @ 70 – 80% of your 1 RM B) 10 mins to build to 5 rep max deadlift C) 10 min AMRAP: 100 empty barbell thrusters 75 double unders/225 singles 50 press ups…