Blog

Saturday 26th September

Team WOD

For Time In Pairs:

*Spilt Reps Between You

2 Rounds:

100 X Air Squat
80 X DB / KB Deadlift (2 X 25/17.5kg DB / 2 X 24/16kg KB)
60 X Box Jump
40 X HSPU / Pike Push Up / Z-Press

Then…

150/100 X Cals (Boy + Girl = 125 X Cals)

Score = Time

Friday 25th September

A.

Strength – Back Squat

4 X 4 @RPE 8
Rest 60-90s Between Sets

B.

Metcon

For Time:

21-15-9

Thruster @42.5/30kg
Toes To Bar / Strict Toes To KB

Time Cap: 8 Mins

Thursday 24th September

Barbell – Clean

A.

Establish a 1RM Clean

Or…

Work on Mobility & Technique

B.

Accessory – Clean Pulls

3-4 Sets:

3 X Clean Pull @85-90% of 1RM

Rest as needed

Wednesday 23rd September

A.

Strength – Ring Muscle Up / Pull Up + Ring Dip

12 EMOM (4 Sets):

1- Ring Muscle Up OR 30s Strict Pull Up* + 30s Strict Ring Dip* (Odds)
2- Hollow Body Rock / Tuck Hollow Rock (Evens)
3- Rest

Scaling Options:
*Pull Up = Low Bar Seated Pull Up / Banded / Strict Ring Row
*Ring Dip = Box Dip / Push Up / Push Up to Box

B.

Metcon

3 Rounds For Time:
30 X Wall Ball @9/6kg
15 X Burpee
200m Run

Time Cap: 12 Mins

Tuesday 22nd September

Conditioning – Be Relentless Throughout!!!

A. 5 AMRAP

Ascending Ladder 2, 2, 4, 4, 6, 6, 8…
Box Jump @30/24”
KB American Swing @32/24kg

Rest 2 Mins

B. 5 AMRAP

12/10 X Cals
16 X Alt Pistol / Goblet Squat

Rest 2 Mins

C. 5 AMRAP

Ascending Ladder 2, 2, 4, 4, 6, 6, 8…
HR Push Up
KB SDHP @32/24kg

Rest 2 Mins

D. 5 AMRAP

16 X KB Forward Step Out Lunge @32/24kg
50 X DU / 100 X SU