1- 16/12 X Cal Row + 8 X Over Erg Burpee
2- 12 X GTOH @42.5/30kg + 8 X HR Push Up
3- 20 X Wall Ball @9/6kg + 8 X T2B
4- 16 X KB Swing @32/24kg + 8 X Goblet Squat
5- 200m Run – Rest
*The aim is to move through each set unbroken with a smooth transition to buy your rest time.
Barbell – Clean & Jerk
Build to a Heavy Single C & J
*Start from 45% of 1RM and work up in small increments going EMOM style, once above 85% go every 90s and continue with smaller increments. The objective is to hit a smooth successful lift each time, with the emphasis on consistent correct form. If a lift is failed, drop down 2.5kg and continue to work up.
4 X 3 Back Squat @70% tempo 31X1
Rest 90s Between Sets
After Class Extra:
Tabata Ski / Row
8 Rounds 20s On / 10s Off @90% Effort throughout
I. Agility Week 4
A. Lateral Footwork Drills
B. Agility Triangle (things getting serious guys🔥)
II. Base Endurance
2 Sets of Max Distance in X Time* + 5-8 seconds
*Rest 8 minutes between sets
*X Time = your 800m time trial score from two weeks ago.. We’re going to try to hit 20-60 meters (or more if you’re feeling strong) over 800m. On both sets!!
NB. If you don’t have a recent 800m score we will determine a time for you on the day, which will range between 3:30 and 5:00 minutes👌
III. Core conditioning
40sec Russian Twists with Plate
40sec Shoulder Taps
Skill – Handstand Walking
The aim is to develop confidence and a clean, tight kick-up, to transition to the walk. Look like a ninja!
DB Hang Snatch (Alternate) @25/17.5kg
Bar Muscle Up*
Time Cap: 12 Min
*Scaling Options: Banded Bar MU (Purple Max) / Strict PU / Banded PU (Purple Max) / Strict Ring Row (Deep to Chest)
5 X 5 Front Squat @75%
Rest 2 Mins Between Sets
In Pairs YGIG:
10 X Thruster @42.5/30kg
10 X Box Jump @24/20”
30 X DU / SU
*P1 completes 10 X Thruster, tags P2 who completes 10 X Box Jump, tags P1 who completes 30 X DU etc…
Working in Teams of 3 / 4:
Work up to and complete 4 Heavy Sets of 100m Farmers Carry using Handles, KBs, DBs
35/30 X Cals
50 X Med Ball Clean @9/6kg
25 X T2B*
35/30 X Cals
Time Cap: 15 Mins
*Scale T2B to T2KB / Hanging Knee Raise
10 X Over Erg Burpee
10 X Cal Row / Ski
10 X Wallball @15/9kg
*P1 completes all movements (30 reps) then tags P2 who does the same.
Core Strength!! 🔥
I. Plyometrics: Vertical Jumps Week 4
Skill: Box Sit into 2 X High Hurdle
15-20 minutes to learn and practise our hurdle jumps starting from a seated position. Once confident with the reps, we can build height on the hurdles.
II. Base Endurance and Breathing Control
8 Cal Row/Bike/Ski
5 Nasal/Mouth breaths
Max Lengths Farmer’s Carry nasal breathing only!*
*We’ll be focussing on controlling our breathing patterns in this workout. For the farmer’s carry, you should only be breathing through your nose (unless you have a cold🤷♀️). As soon as you need to breath through your mouth, your round ends. More explanation on the what and why’s in class👌
Weight should be moderate to heavy!
Hero WOD ‘Wittman’
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
7 Rounds For Time:
15 X KB Swing @32/24kg
15 X Power Clean 42.5/30kg
15 X Box Jump @24/20kg