WARM UP
6 Minute AMRAP @ 4-5 RPE
5m Runway inchworms
30 Second bike
5 Dead ball GTO’S
WOD
For time
200m Sand bag bear hug RX-50/35kg ADV-68/45kg (4x 50m)
30 Single arm dumbbell hang power clean + push press 22.5/15kg (half each arm)
20/15 Cal ski
100m Sand bag bear hug carry (2x 50m)
40 SA DB HPC + PP (half each arm)
20/15 Cal ski
50m Sand bag bear hug carry
50 SA DB HPC + PP (half each arm)
20/15 Cal ski
23 Minute time cap.
STRENGTH & SKILLS
5-7 Sets
8-12 Alternating dumbbell front raises
8-12 Bench dips
HIIT
WARM UP
6 Minute AMRAP @ 4-5 RPE
5m Inchworms
30 Second bike
6 Dead ball over shoulders
WOD
For time
9x
15 KBS 24/16kg
250/200m Row
250/200m Ski
Rest 2 minutes after the 3rd & 6th rounds
35 Minute cap.
WARM UP
3x
10/8 Cal row
8 Kip swings
10 BWS
WOD
For time
5-10-15-20-25-30
Single arm KB front squats RX-24/16kg ADV-28/20kg
5-10-15-20-25-30
TTB
2-2-2-2-2-2
Rope climbs ADV-3-3-3-3-3-3
After every set of rope climbs complete
200m Run + 15/12 Cal bike
36 Minute cap
HIIT
WARM UP
3x
10/8 Cal row
5 EB HMC’S
5 EB Front squats
WOD
For time
5x
15 Front squats 40/30kg
400m Run
Rest 1 minute
15 HPC’S
20/15 Cal bike
Rest 1 minute
36 Minute cap.
WARM UP
Every 2 minutes x 3
50m Run
4 Dead ball to shoulders
5 EB Push jerks
20 DU’S
WOD
For time
Grace
30 Clean & Jerks 61/43kg
Rest exactly 2 Minutes
Then
7x
9 Lateral bar burpees
30 DU’S
9/7 Cal row
23 Minute cap
Note: There are 2 scores, your Grace time and also your overall finish time.
STRENGTH & SKILLS
5-6 sets of each (rest as needed)
– Max effort swimmer kicks
– Max effort KB hollow hold
HIIT
WARM UP
Every 2 minutes x 3
50m Run
4 Dead ball to shoulders
8 Single arm dumbbell STO’S (4 each arm)
20 DU’S
WOD
4x 6 Minute AMRAPS
20 DU’S
6 Lateral burpees over dumbbell
12 Single arm dumbbell hang power snatches (6 each arm)
8/6 Cal row
Rest 2 minutes after each.
WARM UP
4 Rounds
30 Second bike (increase pace every 10 seconds)
30 Second Thoracic stretch / hold (med ball & kettle bell)
5 EB Stiff leg snatch grip deadlifts ( slow eecentric)
5 EB Behind the neck snatch grip push press
5 EB Snatch balance
WOD
22 Minute ladder
10 Abmat situps
5 OHS RX – 40/30kg
100m run
10/8 Cal ski
10 Abmat situps
10 OHS
100m Run
10/8 Cal ski
10 Abmat sitips
15 OHS
100m Run
10/8 Cal ski
And so on…
STRENGTH & SKILLS
Every 2 minutes x 7
8-12 Double dumbbell bent over rows
8-12 Dumbbell bench press
HIIT
WARM UP
6 Minute AMRAP
30 Second bike (increase pace every 10 seconds)
5m Duck walk
30 Second KB Goblet squat hold
5 Burpees to 6″ target
WOD
5x
300m Run
20 Abmat situps
15/10 Pushups
15 KB Goblet squats 24/16kg
20/15 Cal ski
Rest 2 minutes after each round, reverse the order each time
36 Minute cap.
WARM UP
10 Minute set up / Warm up with each movement
WOD
Partner Wod
For time
6x
24 Pullups ADV-36
16 Dead ball over shoulders RX-40/25kg ADV-50/40
24 Synchro single arm KB front squats RX-24/16kg ADV-28/20kg
@ the beginning and at every 6 minutes complete
200m Banded run +25/20/17 cal bike
42 Minute cap
Note: Only one person working at a time except for synchro squats and banded run, try to share the work as evenly as possible.
SKILLS CLASS
Open Prep
Focusing on
– Row technique & efficiency
Stroke rate (24 – 30 per min)
Catch
Drive
Body position
Toes To Bar – Progressions, technique
– Hollow position – Arch position (Floor)
– Kip swings / levers (shoulder, lat and core activation)
– Body position – working through knees to belly – knees to chest and finally more bending of the hips, less of the knees and adding toe flick to the bar.
Wall balls – Technique and efficiency
– feet position (from wall)
– Power (generated through the top half of the squat)
– Body position (upright, elbows tight, chest up, core engaged, strong receiving position, no collapsing at the bottom).
FINISHER
EMOM
1st Min Cal row
2nd Min Wall balls
3rd Min Toes to bar
Working at approximately 5-6 RPE, pick a rep range for each that allows you to only work to 30-40 seconds with the focus being on technique and efficiency.
WARM UP
3x
9/7 Cal ski
5m Burpee broad jumps (max distance, soft landing)
1 Wall walk
8 double dumbbell push press
WOD
10x
7 Burpee box jumps 24/20″
7 HSPU’S ADV- Strict or 4/2″ def (your choice)
250/200m Row
23 Minute time cap
STRENGTH & SKILLS
8×2
Front squats
HIIT
WARM UP
3x
8/6 Cal bike
5m Burpee broad jumps (max distance, soft landing)
10 Single arm dumbbell hang power clean + push press (5 each arm)
WOD
Every 2:30 x 10
9/7 Cal ski
9 Plate burpees
12 Double dumbbell push press 2x 15/10kg
In remaining time max distance row
Rest 1:30 after each, score is total combined distance.
WARM UP
6 Minute AMRAP @ 4-5 RPE
30 Second row
5-8 Hollow rocks
3 Burpee pullups
WOD
10-1
Squat snatches RX-40/30kg ADV-50/35kg
1-10
TTB ADV-2-20
Complete 1 rope climb after each set of TTB ADV-2 Rope climbs
24 Minute cap.
STRENGTH & SKILLS
Superset each of the following for 5-7 sets
– 12-15 Banded tricep extentions
– 8-12 Strict barbell curls
HIIT
WARM UP
6 Minute AMRAP @ 4-5 RPE
30 Second bike
5-8 Hollow rocks
3 Burpee pullups
WOD
9x
8 Power snatches 40/30kg
12 Back squats
12 KTE’S
250/200m Row
Rest 3 minutes after each the 3rd and 6th rounds
35 Minute cap.