Today's metcon is a really tough hero WOD in two parts. Don't buck the whole workout if it looks too hard. Do what you can with what you've got. e.g. Choose part 1 or part 2. Reduce the...
Lockdown WOD A) Barbell free (25 minutes) Rotating every minute, on the minute, for max reps. 5 rounds of: 1. Stepups 2. Situps 3. 10m Shuttles (sub 30 seconds of Butt Kickers and 30 seconds of High Knees) 4. 6 Plank Jacks + 6 Alternating...
Lockdown WOD A) Barbell Free 5 rft: 28 Air Squats 21 KB Swings (sub Back Extensions) 14 Grasshoppers 7 Strict Pull-Ups (sub 14 Bicep Curls) B) Barbell 5 rft: 10 Hang Cleans 30 Lateral Burpees 20 Hang Cleans 20 Lateral Burpees 30 Hang Cleans 10 Lateral Burpees Hoping this won't go on for...
A) E2.5M x 5 5 Deadlifts @ 80% B ) AMRAP in 15 minutes: 15 Situps 15 Pushups 30 Box Jumps (24/20”) ...
Partner or solo “Hursty” 15 rft: 100m Run 7 Front Squats (60/40kg) 100m Run 7 Burpee Pull-Ups (12” target) ...
A) Alt EMOM x 10 1. 3 Muscle Snatches + 3 Snatch Balances 2. 3 Power Snatches + 3 Snatch Push Presses B) E2M x 5 1 Muscle Snatch + 1 OHS + 1 Power Snatch + 1 Snatch C) E2M x 5 1 Snatch + 1...
A) Squat Clean 5-5-5-3-3-3-1-1-1-1 - first six sets are touch’n’go then either B ) Push Jerk 3-3-3-3 or C) 4 rft: 8 Devils Presses (2 x 20/15kg DB) 12 Hang Power Cleans 16 Plank Jacks ...
A) 0:00 – 10:00 AMRAP 5 Pull-Ups (^strict) 10 Wall Balls (9/6kg) 30 Double Unders B ) 15:00 – 25:00 AMRAP 5 SDHP (45/30kg) (^60/45kg) 10 Calories 30 Double Unders ...
A) E90S x 5 3 Deadlifts @ 80% B ) Incrementing AMRAP in 12 minutes: 1-2-3-4-5-1-2-3… Strict Press @ 70% 2-4-6-8-10-2-4-6… Toes-to-Bar 3-6-9-12-15-3-6-9… Box Jumps (24/20”) i.e. 1 Strict Press, 2 Toes-to-Bar, 3 Box Jumps 2 Strict Presses, 4 Toes-to-Bar, 6 Box Jumps etc.. Happy Monday! [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) Power Clean - 10 minutes to build to a heavy single B ) "The Chief" 5 x AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats - rest one minute between rounds We've been doing lots of work recently on cleans and pushups. "The...
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