"Worse than 2020" For time: 1000m Run 100 Burpees 100 Squats 100 Pushups 100 Mountain Climbers (L + R = 1) 100 Lunges 1 minute Plank (+ optional 1000m Run) Scaling: 1) Partner WOD 2) (Run) + 5 x 20 reps of each (Plank) 3) (Run) + 10 x 10 reps...
The Big Clean Complex 6 sets for max load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk - one set consists of all twelve reps [vc_row css_animation="" row_type="row"...
With a 7.30 time cap for each: A) 5 rft: 10 Box Jumps (24/20") 15 Pull-Ups B) 5 rft: 10 HSPU / Push Presses 15/12 Calories C) 5 rft: 10 KB Swings (24/16kg) 50 Double Unders Remembering some of the fun times in iso. Coach Kim did a fantastic job with...
Alt E2M x 6 rounds (A+B = 1 round = 24 minutes total) A) 8 Deadlifts + optional 12 Lateral Burpees B) 20 Situps 20 Second Ring Support Hold (^Tuck) (v Boxes) + optional 12 Weighted Lunges [vc_gallery type="image_grid" images="24878" img_size="full"...
A) Clean 2 RM B) AMRAP in 20 mins: 2 Muscle Cleans (45/30kg) 4 Strict Presses (45/30kg) 6 Front Squats (45/30kg) 2 Strict Pull-Ups 4 Kipping Pull-Ups (no butterfly) 6 Box Jumps (24/20”) ...
- Normal timetable this week. (no kids or teens classes) A) Snatch 3 reps at 60, 70, 75% 6 reps at 80%+ B) AMRAP in 15 minutes: 2 x 200m Run 20 Toes-to-Bar 2 x 20 Wall Balls (9/6kg) 20 Pushups [vc_gallery type="image_grid" images="24871"...
A) EMOM Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 B) Incrementing AMRAP in 7 minutes: 2,2 / 4,4 / 6,6 ….. Pull-Ups Light Cleans (30-40%) Or 4,2 / 8,4 / 12,6 … C2B Pull-Ups Heavy Cleans (60-70%) ...
“Wood” 5 rft: 400m run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg) – 1 minute rest between rounds ...
A) E2M x 7 7 Deadlifts + optional 7 Dips 20 – 50 Double Unders B) E2M x 7 7 HSPU / Bench Presses + optional 7 Russian Twists (L+R=1) 12/10 Cals ...
A) For time: 100/80 Calories 60 Plank Jacks 40 Alt DB Snatches (20/15kg) 20 Strict Pull-Ups (^ Bar Muscle-Ups) - scaling: 5 rft: 20/16 Cals 12 Plank Jacks 8 Alt DB Snatches 4 Strict Pull-Ups (^Bar Muscle-Ups) - 15 minute time cap B) OHS or Front Squat 2 RM - 15 minutes [vc_row css_animation="" row_type="row"...
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