Workout Of The Day

The Big Clean Complex   6 sets for max load   High Hang Clean + Hang Clean + Clean + Push Press   High Hang Clean + Hang Clean + Clean + Push Jerk   High Hang Clean + Hang Clean + Clean + Split Jerk   - one set consists of all twelve reps [vc_row css_animation="" row_type="row"...

With a 7.30 time cap for each:   A) 5 rft: 10 Box Jumps (24/20") 15 Pull-Ups   B) 5 rft: 10 HSPU / Push Presses 15/12  Calories   C) 5 rft: 10 KB Swings (24/16kg) 50 Double Unders     Remembering some of the fun times in iso. Coach Kim did a fantastic job with...

Alt E2M x 6 rounds (A+B = 1 round = 24 minutes total)   A) 8 Deadlifts   + optional 12 Lateral Burpees   B) 20 Situps 20 Second Ring Support Hold (^Tuck) (v Boxes)   + optional 12 Weighted Lunges [vc_gallery type="image_grid" images="24878" img_size="full"...

A) Clean 2 RM   B) AMRAP in 20 mins:   2 Muscle Cleans (45/30kg) 4 Strict Presses (45/30kg) 6 Front Squats (45/30kg)   2 Strict Pull-Ups 4 Kipping Pull-Ups (no butterfly) 6 Box Jumps (24/20”) ...

- Normal timetable this week. (no kids or teens classes)   A) Snatch 3 reps at 60, 70, 75% 6 reps at 80%+   B) AMRAP in 15 minutes:   2 x 200m Run 20 Toes-to-Bar   2 x 20 Wall Balls (9/6kg) 20 Pushups [vc_gallery type="image_grid" images="24871"...

A) EMOM   Press 1-1-1-1-1   Push Press 3-3-3-3-3   Push Jerk 5-5-5-5-5   B) Incrementing AMRAP in 7 minutes:   2,2 / 4,4 / 6,6 ….. Pull-Ups Light Cleans (30-40%)   Or   4,2 / 8,4 / 12,6 … C2B Pull-Ups Heavy Cleans (60-70%) ...

“Wood”   5 rft: 400m run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg)   – 1 minute rest between rounds ...

A) E2M x 7     7 Deadlifts + optional 7 Dips 20 – 50 Double Unders   B) E2M x 7   7 HSPU / Bench Presses   + optional 7 Russian Twists (L+R=1) 12/10 Cals ...

A) For time:   100/80 Calories 60 Plank Jacks 40 Alt DB Snatches (20/15kg) 20 Strict Pull-Ups (^ Bar Muscle-Ups)   - scaling: 5 rft: 20/16 Cals 12 Plank Jacks 8 Alt DB Snatches 4 Strict Pull-Ups (^Bar Muscle-Ups)   - 15 minute time cap   B) OHS or Front Squat   2 RM   - 15 minutes [vc_row css_animation="" row_type="row"...

A) E5M x 6 rounds   10 – 20 reps of:   Weighted Stepups (24/20”. 24/16kg) KB Swings (24/16kg) Situps / Toes-to-Bar Bicep Curls + Supinated Bent Over Rows Wall Balls (9/6kg)   or   B) As per Saturday, 05/12/20   That's a good looking rig! Thanks to Alex and the team from E...

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