A) Press 3-3-3 B ) Push Press 5-5-5 C) Push Jerk 7-7-7 D) 6 rft: 50 Double Unders 10 KB Gorilla Cleans 5 KB Front Squats There's more to overhead strength than brute force. Scapular control, shoulder mobility and midline stability are just a few important elements that need to be addressed...
A) 0 – 5:00 AMRAP 5 Dips 10 KB Swings (24/16kg) 15 Squats (sub 12" Steups if the legs are not up for squatting) B ) at 6:00 400m Run + * C) 10:00 – 15:00 - continue AMRAP D) at 16:00 400m Run + * E) 20:00 –...
For time: 100/80 Calories 8 x 12 Plank Jacks 8 Toes-to-Bar 4 Strict Pull-Ups 200 Double Unders A couple of weeks ago Leslie (pictured) from dkaptures.com took some of photos of the Saturday morning classes. I'll be posting a few in the coming days. Thanks...
A) Back Squat 3 x drop sets 8 – 8 - 8 - Week 6, day 1 then B ) E2M x 6 8 DB Bench Presses 8 Deadlifts or C) AMRAP in 12 minutes: 20 Pushups 5 Power Snatches 20 Box Stepovers (24/20”) 5 Power Snatches [vc_gallery...
A) “PJ” (1st half only) For time: 3,3 / 6,6 / 9,9 / 12,12 Clean and Jerks (62.5/45kg) Toes-to-Bar + 55 Double Unders each round B ) Partner WOD - you go, I go 5 rft: 200m Run (each) 30 Wall Balls (9/6kg) 20 Alt DB Snatch (20/15kg) Who doesn't love a...
A) Back Squat 3 x 3 x 90% - Week 5, day 2 then B ) 4 x 8 Windmills (4 per side) Weighted Lunges or C) AMRAP in 12 minutes: 20/16 Calories 20 Lunges 10 Dips 10 Ring Rows ...
3 x AMRAP in 7 minutes: A) 3 Rope Climbs 7 DB Thrusters (2 x 20/15kg) 11 V-Ups B ) 3 Wall Climbs 7 KB Snatches (24/16kg) 11 Box Stepups (24/16kg) - alt hands each round for the KB C) 30 Second Plank 7 Hang Power Cleans (60/40kg) 11 Lateral Jumps [vc_row...
A) Power Clean 3 x 8 B ) AMRAP in 20 minutes: 40 Pull-Ups 40 Situps 40 Push Presses (50/35kg) 400m Run Scaling - partition as required ...
A) Back Squat 3 x 5 x 85% - week 5, day 1 then B ) 4 x 8 DB Concentration Curls DB Flys or C) AMRAP in 12 minutes: 4 Bicep Curls (30/20kg) 6 Power Snatches (30/20kg) 8 Pushups 100m Run [vc_gallery type="image_grid" images="25937" img_size="full" column_number="2"...
E2M x 6 rounds A) 15 Wall Balls (9/6kg) 60 Flutter Kicks B ) 150/120m Row 30 Bicycles C) 15 Box Jumps (24/20”) 15 Toes-to-Bar ...
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