Yoga 7pm A) Complex for max load 3 Push Jerks 3 Pause Front Squats (2 second pause) B ) 3 rft: 5 Deadlifts (50/35kg) (^70/50kg) 5 Hang Power Cleans 5 Push Jerks 200m Run 10 Pull-Ups (^5 Bar Muscle-Ups) 15 Air Squats 200m Run [vc_gallery...
A) Deadlift 8-8-8-6-6-6-4-4-4 B ) Partner WOD - alternate after each movement AMRAP in 8 minutes: 8 Wall Balls (9/6kg) 8 Pushups 8 OH Lunges (20/15kg plate) 8 Pushups 8 Calories ...
A) E30S x 20 rounds 2 Hang Power Cleans B ) ML 22.3 With a 12 minute time cap, for time: 40 Thrusters (45/35kg) 30 Toes-to-Bar 20 C2B Pull-Ups 10 Bar Muscle-Ups 40 Thrusters (45/35kg) Subs: T2B – Hanging Leg Raises/V-Ups/Situps C2B – Pull-Ups/Ring Rows B M-U – Jumping C2B [vc_row css_animation="" row_type="row"...
A) Weightlifting Or B ) 0 – 10:00 EMOM 8 KB SDHP 4 Ring Dips 12:00 – 35:00 “The Ghost” 6 rounds for total reps: 1 minute of Rowing (Calories) 1 minute of Burpees 1 minute of Double Unders 1 minute of rest [vc_gallery...
A) Front Squat 4-4-4-3-3-3-2-2-2 B) For time: 800m Run 60 KB Swings (24/16kg) 40 Box Jumps (24/20”) ...
A) Hang Snatch 4-4-4-3-3-3-2-2-2 B ) AMRAP in 10 minutes: 10 Goblet Squats (20/15kg) 20 Situps 30 Double Unders 10 Alt DB Snatches (20/15kg) 20 Mtn Climbers 30 Double Unders ...
Yoga 7pm WOD “Zimmerman” AMRAP in 25 minutes: 11 C2B Pull-Ups 2 Deadlifts (142.5/97.5kg) 10 HSPU Subs C2B – Jumping C2B/Pull-Ups/Ring Rows Deadlifts – 2 reps at ~ 70% of 1RM / 6 reps @ ~ 50% / 2 Wall Walks HSPU – Pike Press/DB Strict Press/Box Dips -...
3 x (EMOM x 8 rounds) - 2 minute rest between stations A) 5 Bench Presses B ) 10 RKB Swings Plank/Wall Sit to the end of the minute C) 30 Second Row (for total metres – don’t reset the monitor) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
- 12 minute time cap A) ML 22.1 (retest) 7 rft: 30 Double Unders 3 Snatches (60/40) 3 Bar-facing Burpees - Any type of snatch B ) 7 rft: 30 Double Unders 10 Toes-to-Bar - Sub for either A or B: E90S x 7 5 OHS (no racks) or 5 Muscle-Ups Usually there...
A) Weightlifting Or B ) 35 minute time cap Strict “Holleyman” 30 rounds for time: 1 Power Clean (102.5 / 70kg) 3 Strict HSPU 5 Wall Balls (9/6kg) - sub Pike Press, Pushups or DB Strict Press for HSPU - partner or solo - if you’re going partner,...
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