WOD – Friday 18/05/18

By |May 17th, 2018|

E3MOM for 18min

1 Snatch + 2 Hang Snatch @ 70-80%

Or

Snatch Technique Work

B. Conditioning

For Time:

30-20-10

Alternating Dumbbell  Snatches @ 22.5/15kg

Box Jumps 24/20

Sit-Ups

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WOD – Thursday 17/05/18

By |May 16th, 2018|

A.

15 Minute AMRAP:

100 Double Unders

10 Front Squats @ 60/40kg

Rest 15 minutes

B.

15 Minute AMRAP:

400m Run

12 T2B

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WOD – Wednesday 16/05/18

By |May 15th, 2018|

A.

E3MOM

5×2 Deadlifts @ 85-90%

B.

5 Rounds For Time:

10x Deadlifts @ 100/70kg

10x Right Arm OH Lunges 22.5/15

10x Ring Dips

10x Left arm Oh Lunges 22.5/15

12min Time Cap

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WOD – Tuesday 15/05/18

By |May 14th, 2018|

5×5 Strict Press @ 80%

2min between sets

B. Conditioning:

In Pairs:

Minutes 0-8

60/45 Calorie Row

30 Shoulder to Over Head @ 42.5/30kg

30 Bar Facing Burpees

Max Effort Wallballs @ 9/7

Minutes 8-15

40/30 Calorie Row

20 Shoulder to Overhead @ 60/40kg

20 Bar Facing Burpees

Max Effort Wallballs @ 9/7

Minutes 15-21

20/15  Calorie Row

10 Shoulder to Overhead @ 80/60kg

10 Bar Facing Burpees

Max Effort Wallballs @ 9/7

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WOD – Monday 14/05/18

By |May 13th, 2018|

CLASS

A. E3MOM for 15min

Front Squats x4 @ 85%

B. For Time

20-15-10-10-15-20

Hang Power Cleans @ 50/35kg

Pull Ups

20min time cap

EXTRAS

Assault Bike

30 Calorie Best Effort

Rest 3 Minutes

20 Calorie Best Effort

Rest 3 Minutes

10 Calorie Best Effort\

* Every set of best effort should be done as fast as possible in the same way you would attack a 1 rep max back […]

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WOD – Friday 11/05/18

By |May 10th, 2018|

For Time

1000m Row

50 Burpees

50 Goblet Squats @ 32/24kg

50 Alternate Goblet Lunges @ 32/24kg

800m Row

25 Burpees

25 Goblet Squats @ 32/24kg

25 Alternate Goblet Lunges @ 32/24kg

400m Row

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WOD – Thursday 10/05/18

By |May 9th, 2018|

A. 20 Minutes to work up to a 3RM Hang Clean

B.

For Time:

21-15-9

Hang Clean @ 60/40kg

Hand Stand Push Ups

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WOD – Wednesday 09/05/18

By |May 8th, 2018|

A. Strength

Strength E3MOM :

5×4 Back Squat @ 80%

B.

For Time:

50 Wallballs @ 9/7

40 Toes to Bar

30 Over Bar Burpees

20 Deadlifts @ 120/90kg

10 Right Arm Dumbbell Push Press @ 22.5/15

10 Left Arm Dumbbell Push Press @ 22.5/15

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WOD – Tuesday 08/05/18

By |May 7th, 2018|

A. E3MOM:

5×5 Push Press @ 80%

B. Skill

Bar Muscle Ups

C. Conditioning

For Time:

15-12-9

Ground to Overhead @ 70/50kg

Bar Muscle Up

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WOD – Friday 04/05/18

By |May 3rd, 2018|

CLASS

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters

Run 800 Meters

50 Double-Unders

*note down each time.

EXTRAS

Chest & Triceps Superset

Dumbbell Bench Press

4 sets 10-15 reps

Dumbbell Supine Tricep Ext

4 sets 10-15 reps

* Reps are high in this session so weight will need to be a little lighter.

Mobility

A. Spend 5 minutes on soft tissue release for […]

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