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Tuesday 02/03/2021

By | WOD | No Comments

Workout

4min x 3 Rounds

25 Dual KB Push Press 16/12

25 Box Jumps

In remaining time

Max Toes2Bar


Conditioning

4 x Supersets

-12 p/side Bulgarian Split Squats

-30sec p/side Side Plank Hold

Thursday 25/02/2021

By | WOD | No Comments

Strength

Deadlifts

7sets x 7


Workout

For Time (0-7min)

50 KB Swings 32/24kg

40 Box Overs

30 Toes 2 Bar

Rest in remaining time

(7-12min)

15 Toes 2 Bar

20 Box Overs

25 KB Swings

 

Monday 22/02/2021

By | WOD | No Comments

Workout

8min AMRAP

12 KB SDHP 32/24kg

12 Pullups

– 2min Rest –

12min Alt EMOM

21 Situps

21 Goblet Squats 32/24kg

80 Double Unders

-2min Rest –

For Time

21 Situps

21 Goblet Squats

80 Double Unders

Thursday 18/02/2021

By | WOD | No Comments

Running Intervals

800m / 600m / 400m

*2min Rest after each


Workout

3 Rounds

21 Half Burpees over Bar

15 Ring Dips

9 Overhead Squats 60/40

(12min Cap)


Strength

Floor Bench

15-15-15-15

Monday 15/02/2021

By | WOD | No Comments

Strength & Conditioning 

4 x Supersets

15 DB Sumo Deadlift

15 Hollow Crunch p/side

 

4 x Supersets

10 Bent over Row

30sec Bent over Hold


Workout

For Time

27-21-15-9

Box Jumps

Toes2Bar

(10min Cap)

Tuesday 09/02/2021

By | WOD | No Comments

Conditioning

Alt EMOM x 10min

-16/12 Cal Assault Bike

-Max Toes2Ring


Workout

10min AMRAP

15 Dual KB Deadlift

15 Dual KB Clean

15 Dual KB Push Press

45 Double Unders

(16/12kg)

Monday 08/02/2021

By | WOD | No Comments

Workout

A- 6min AMRAP

5 Squat Cleans 83/60kg

20 Pushups

*Rest 2min

B- 6min AMRAP

5 STOH 83/60kg

200m Run

*Rest 2min

C- 6min AMRAP

5 Frontsquats 83/60kg

20 KB SDHP 16/12kg

 

Thursday 04/02/2021

By | WOD | No Comments

Core Workout

15 Wallballs

30 Seated Leg Lifts

20 Wallballs

40 MedBall Crunches

25 Wallballs

50 Russian Twist

30 Wallballs


Gymnastics

Ring Support Holds

3sets x 20sec (Top)

3sets x 20sec (Bottom)

 

Assisted Ring Muscle Ups

5sets x 3

Monday 01/02/2021

By | WOD | No Comments

Weightlifting 

1min ON / 1min OFF x 7sets

Max Squat Snatch


Conditioning

4 Giant Sets

12 Dual DB Straight Leg Deadlift

12 Dual DB Bent Over Row

12 Dual DB Power Cleans

Rest 1:1

Thursday 28/01/2021

By | WOD | No Comments

Gymnastics

Core:

20sec ON / 10sec OFF x 4sets each

-Flutter Kicks

-Toe Touches

-Alt Heel taps

 

Handstand Pushup:

10-10-10-10


Workout

9min AMRAP

3-6-9-12…

KB Swing

Lat Squat Jump

*30 Double Unders after each Round

25/01/2021

By | WOD | No Comments

Conditioning

Alt EMOM x 12min

-21 Wallballs

-7 Strict Knee Raises


Workout

6 Rounds

8 Deadlifts 100/70kg

18 Push Ups

28 Airsquats

(12min Cap)