Weightlifting A) Snatch B) Deadlift or Conditioning A) AMRAP in 20 minutes: 400/350m Row 100m Farmer Carry 20 Box Jumps (24/20”) B) Alt EMOM x 10 1. 17/14 Calories 2. 12 DB Push Presses ...
“Murph” For time: 1600m Run 100 Pull-Ups 200 Pushups 300 Squats 1600m Run - 10/5kg vest Scaling #1 partitioned reps #2 half Murph #3 Time Cap (eg. 30 mins) ...
A) E1½ M x 10 Sets 1 – 2 3 Strict Presses Sets 3 – 5 1 Strict Press Sets 6 – 7 3 Push Presses Sets 8 – 10 1 Push Press B) Back Squat 1RM (20 minutes) Warm up sets 1 x 5 @ 50% 1 x 3 @ 60% 1...
A) 4 rft: 500m Row 15 Hang Power Snatches (52.5/35kg) B) 4 rft: 100 Double Unders 20 Toes-to-Bar - 15 minute time cap for each ...
Partner WOD For Time: 150 Calories* (buy in) Then 10 rounds of “DT”** @ 70/47.5kg (alternating movements) 1600m Run (cash out. 8 x 200m) * M/F 135 F/F 120 ** 1 round of “DT” = 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) 5rft: 60 Double Unders 15 Thrusters (45/30kg) 15 CTB Pull-Ups 100m Farmer Carry (2 x 24/16kg) B) E2M x 5 5 Bench Presses (~ 70 - 75%) All the best to Jack who takes on the Teens 14-15 yrs division at the Torian Pro over the weekend. [vc_row...
Weightlifting or Conditioning A) With a 14 minute cap: 1000/850m Row (buy in) Then AMRAP 8 DB Power Cleans (2 x 20/15kg) 16 Box Jumpovers (24/20”) B) REMOM x 16 15/12 Calories 12 Lateral Burpees 15/12 Calories 12 DB Reverse Lunges [vc_gallery type="image_grid" images="30845" img_size="full" column_number="2"...
A) AMRAP in 10 minutes: 7 – 5 – 3 Deadlifts @ 102.5kg HSPU B) REMOM x 15 Minute: Work 1: 20 V-Ups 2: 16 Alt DB Hang Clean and Jerk 3: 8 Bar Muscle-Ups ...
A) E2M x 8 Sets 1 – 2 5 Strict Presses @0:00 3 Strict Presses @0:40 Sets 3 – 4 3 Strict Presses @0:00 1 Strict Press @0:40 Sets 5 – 8 7 Push Presses @0:00 3 Push Presses @0:40 B) Back Squat E3M x 5 1 @ 85% 1 @ 95% *Extra 3 x...
A) AMRAP in 20 minutes: 40 KB Swings (24/16kg) 30 Pushups 20 Front Rack Lunges (45/30kg) 10 Ring Muscle-Ups B) 3 rounds for quality: 16 Gorilla Rows 32 Banded Pull-Aparts ...
