Daily WOD

0 – 5:00 75 Wall Balls (9/6kg)   5:00 – 15:00 AMRAP 10, 20, 30… Double Unders 1, 2, 3… Strict Pull-Ups 3, 6, 9… Power Cleans (50/35kg)   15:00 – 20:00 Rest   20:00 – 25:00 75 Situps   25:00 – 35:00 EMOM 1 Clean or 12/10 Calories [vc_gallery...

Partner WOD (you go, I go)   For time:   4 x 200m Run each - relay style   straight into   4 x 20 Pull-Ups 20 HSPU - share reps and partition as required   straight into   2 x 40 RKBS (24/16kg) 40 Calories - 20 reps per person per round, no further partitioning [vc_row css_animation=""...

A) 3 Power Snatches + 2 Hang Power Snatches + 1 OHS   1-1-1-1-1-1-1-1   B) "Open 11.4" AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40kg) 10 Muscle-Ups ...

E2½ M x 5   A) 10 DB Bench Presses   + optional 20 Bicycles 30 Second Side Plank per side   B) 10 Pendlay Rows   + optional 20 Mountain Climbers 30 Alt Heel Taps (Crunches) ...

AMRAP all the way   0:00 - 4:00 36 Double Unders 6 LH KB Snatches (1 x 16/12kg) 6 KB Front Rack Lunges (16/12kg) 6 RH KB Snatches 6 KB Front Rack Lunges   4:00 - 8:00 12 Situps 8 Pushups   8:00 – 12:00 Continue first AMRAP   12:00 – 16:00 Calories   16:00 - 20:00 Continue...

E2½ M x 5   A) 5 Back Squats   + optional 10 Toes-to-Bar 150m   B) 5 Push Jerks   + optional 10 C2B Pull-Ups 15 Box Jumps (24/20”)   - approach today as a straight up strength day @80% for the lifts or add some conditioning and aim for 60-70% on the...

A) 21-15-9 reps for time:   Calories Deadlifts (115kg/80kg) Medball Cleans (9/6kg) Pushups   - 12 minute time cap   B) Hang Clean   3RM ...

A) Muscle Clean - build to a heavy single   Power Clean - build to a heavy double   B) For time: 30 Pull-Ups 15 Power Cleans (40/25kg) (^60/40kg) 150 Double Unders 20 Toes-to-Bar 10 Power Cleans (50/35kg) (^80/55kg) 100 Double Unders 10 Bar Muscle-Ups 5 Power Cleans (60/45kg) (^100/70kg) 50 Double Unders [vc_row css_animation="" row_type="row"...

A) For time: 70 Wall Balls (9/6kg) 60 Situps 50/40 Calories 40 Box Jumps (24/20”) 30 Wtd Lunges (20/15kg) 20 Burpees 10 Renegade Rows   + 10 Alt DB Snatches (20/15kg) after each movement (i.e. 7 sets) - for this workout one rep of the Renegade Row consists of...

E3M x 10   1 Snatch 10 Dips 1 Snatch 100m Run 1 Snatch   - modification: alternate 1 round of the snatch combo with 1 round of   10 Hollow Rocks 2 TGUs 10 Kick Sits 2 TGUs 10 Glute Bridges [vc_gallery type="image_grid" images="24563" img_size="full"...

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