W.O.D.

21/11/17

Gymnastic Strength: 4 rounds 8 Strict Press 12 Ring Row Metabolic Conditioning: The Gut Buster For Time: 150  Sit Ups 200m Bear Crawl in 10m shuttles 150  Sit...

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20/11/17

Strength: Back Squat i) Build to Heavy Single ii) 1x Amrap 80% WOD 3 Rounds For Time 50 Air squats 10 Hang Power Cleans 60/40kg 5 Muscle Ups / 5 Burpee...

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17/11/17

Partner WOD  Teams of 2 22 Min Amrap 22 Synchro Goblet Squats 22 Burpee Pull Ups 22 Synchro Goblet Squats 22 Partner Deadlift 120/80 Scaling: Goblet Squat - indivdual weight Burpee Pull ups (can be burpee jumping Pull up) Deadlift a weight both are happy with,...

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16/11/17

Pressing Strength: 10,10,10 Bench Press - Tempo controlled down Metabolic Conditioning: 10 Minute Amrap 10 T2B 10 Push Ups 50 Double...

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15/11/17

Metabolic Conditioning: For Time Row 500m Power clean, 12 reps @BW Power Jerk 6 reps @BW Row 500 meters Powerclean, 10 reps @BW Power Jerk 5 reps @BW Row 500 meters Powerclean, 8 reps @BW Power Jerk 4 reps @BW Row 500 meters Powerclean, 6 reps @BW Power Jerk 3 reps...

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14/11/17

Gymnastic Strength: Strict Pull Up Progressions Level 1 No Pull Ups Every 2 minutes Banded 4x5-6 reps Pause at top Slow Negatives Level 2 - 1 Pull Up EMOM 10×1 slow and controlled negatives to full extention Level 3 - Some Pull Ups every 2 minutes 1-5 strict reps 4...

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13/11/17

Strength: Deadlift 6-6-6 (Quality) Metabolic Conditioning: For time; 3 rounds 40 Wall balls 15 Hang Power Cleans...

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10/11/17

Olympic Strength: ● Every 90 Seconds for 15 Minutes ● 1 Snatch Pull +1 Power Snatch @75% TEAM WOD Teams of 3 for time 3km Row 20 Syncro KB Swings 20 Synchro Burpees * P1 will start the 3KM *P2+P3 Work through swings an burpees before P2 swaps with P1 and the next swap...

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09/11/17

Gymnastic Strength: 15 Minutes Muscle Up/ Gymnastics work 2 Position -False Grip Transitions Ring Support Ring Dips L-sit Muscle Ups Strict Muscle Ups Metabolic Conditioning: Cindy 20min Amrap 5 Pull Ups 10 Push Ups 15 Air...

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07/11/17

Gymnastic Strength: 8 minute Ladder Push Ups Strict Pull (Pull Up/Chin up/Ring Row) At the top of each minute add 1 rep to each exercise Metabolic Conditioning: For Reps: 60:60 x 5 10 Box Jump Over 24/20" Amrap Handstand Push...

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06/11/17

Strength: Back Squat 3-3-3 (3 working progressive sets no failed attempts) Metabolic Conditioning: 3 Rounds FT 400m Row 20 Thrusters 40/30 15 KB Swings...

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03/11/17

Partner WOD (32 min cap) The Seven 14  rounds for time with alternating exercises: : 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups In this workout you will alternate...

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02/11/17

Pressing Strength:   10,10,10  Strict Press - Tempo controlled down Metabolic Conditioning: 4 Sets of 2 minutes on: 2 minutes off 300/250m Row Amrap Hang Power Clean...

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01/11/17

Metabolic Conditioning: Five rounds: 50 double unders 30 m overhead walk 20/15kg plate 20m Bear Crawl 15...

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31/10/17

Gymnastic Strength: 15 Minutes Muscle Up work EMOM x 6 for the options below Ring Support Ring Dips Transition from below to Above L-sit Muscle Ups Strict Muscle Ups Metabolic Conditioning: 16 x 40:20 BJ STEP DOWN KB Swing 24/16kg Aim is to push hard but steady for...

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30/10/17

Strength: Deadlift 8-8-8 (Quality) Metabolic Conditioning: For time; Jackie 1000m Row 50 Thrusters 20/15 30 Pull...

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27/10/17

Olympic Strength: EMOM x10 @ 65-70% 1 Power Clean + 1 Squat Clean Work in a pair Metabolic Conditioning: Team of 3 100 GTOH 60/ 40 (10 rep limit per athlete) 125 Burpee over bar (10 rep max per athlete) 150 Back Squats 60/40 (50 reps max per athlete) (Bar to stay off...

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26/10/17

Gymnastic Strength: Strict Pull Up Progressions Level 1 No Pull Ups Every 2 minutes Banded 4x5-6 reps Pause at top Slow Negatives Level 2 - 1 Pull Up EMOM 10×1 slow and controlled negatives to full extension Level 3 - Some Pull Ups every 2 minutes 1-5 strict reps 4...

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