Tag: Cardio

Tuesday 4th August

A. Strength – Front Squat 4 X 3 Tempo 41X1 @RPE 6 (Max) Rest 60s Between Sets B. Metcon 5 Rounds For Time: 7 X Thruster @42.5/30kg 5 X Burpee Over Bar 7 X V-Up / Tuck Crunch 5 X Strict Pull Up / Strict Banded / Low Bar / Ring Row Time Cap: 10… Read more »

Monday 3rd August

Conditioning Intervals (Pacing Work @RPE 7-8) 10 Alternating Rounds: 2 Mins Work / 1 Min Rest *Your aim is to be extremely consistent each round and score same Cals / DU each set Rounds 1 / 3 / 5 / 7 / 9 18 X Sumo Deadlift High Pull + ME DU / SU Rounds… Read more »

Sunday 2nd August

Hero WOD ‘Saman’ In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan…. Read more »

Saturday 1st August

Team WOD In Teams of 2/3: 30 AMRAP 40 X DB Power Clean @22.5/15kg 10 X Sychro Down Up 40 X DB Push Press 10 X Synchro Down Up 40 X Renegade Row 10 X Synchro Down Up 40 X DB Front Rack Lunge 10 X Synchro Down Up 40 X Partner Med Ball Sit… Read more »

Friday 31st July

A. Strength – Back Squat 4 X 5 @RPE 6 Rest 60s Between Sets B. Metcon 5 AMRAP 20 X Wall Ball @9/6kg 10 X Toes To Bar / Hip / Knee Raise 5 X HSPU / Z-Press 2 Min Rest 5 AMRAP 12 X Sandbag Alt Lunge 6 X Devils Press @22.5/15kg