CLASS:
A.
E3MOM for 18mins
1 Clean and Jerk (build to a heavy set)
B.
5min Amrap
Clean and Jerk (Athlete choose weight)
EMOM 4 BOBs
Score = total weight lifted (Reps x Load)
EXTRAS:
Not for time:
100cal Assault Bike
Every 90 seconds 4x 5m shuttle runs
CLASS:
A.
15mins to establish
Front Squat x1
B.
3min on 3min off x3
30 DB Snatch (Alternating) 22.5/15
25/20cal Row
ME Box Overs 24/20
EXTRAS:
3x ME Handstand Holds, rest accordingly
(Free standing or wall)
CLASS:
‘Chipper’
For Time:
40 Wall Balls 9/7
20 Box Jumps 30/24
40 Push Ups
80 Double Unders
1km Row
80 Double Unders
40 Push Ups
20 Box Jumps 30/24
40 Wall Balls 9/7
30min time cap
EXTRAS:
Every 3 mins for 18mins
Hang Power Clean x1
Power Clean x1
*Work around 85-90% of 1RM Power Clean.
CLASS:
8min Amrap
16 OHS 40/30
12 T2B
8min rest
8min Amrap
16 Deadlift 80/55
12 Ring Dips
EXTRAS:
6 sets of
Snatch Pulls x 4 – 95-100% of 1RM
3 seconds to mid thigh, then finish with speed keeping the bar close.
Followed by 100x Banded Pull Aparts
CLASS:
A.
10 mins to establish
1rm Pull Up
B.
In Pairs Alternating Rounds
10 rounds (5each)
10 Thrusters 60/40
100m Run
EXTRAS:
5 Rounds of 400m Run
Rest 2mins between sets
Note down total time.
CLASS:
A.
12mins to establish
1rm Push Press
B.
3min on 3min off x4
20cal Row
10 Burpee Box Jump 24/20
ME KB Swings 32/24
EXTRAS:
8 Rounds of
15/10 Cal Skierg
2mins rest
Score = Total Time.
CLASS:
A.
E3MOM for 15min
Front Squat x3 @ 87.5-92.5%
B.
4rds for time of
30 DB OH Alt Lunges (15each Arm)
15 C2B
10min time cap
Scaling Options:
Pull Ups/Ring Rows/lighter weight/lower the reps
EXTRAS:
6 Rounds of…
2mins On, 2mins off
20/15 Cal Assault Bike
50 DUs or 20 attempts or 100 singles
CLASS:
A.
12mins to find a heavy
Bench Press x3
B – Benchmark WOD
“Cindy”
20min AMRAP
5 Pull Ups
10 Press Ups
15 Air Squats
*scaling options available to suit every individual.
EXTRAS:
5 sets of Prone Bench Rows.
Rest 10 seconds
Bicep Curls x12
CLASS:
A.
E3MOM for 12min
Back Rack Reverse Lunge x10 (5 each Leg, Alternating) From Rig
For Time
50 Wall Balls 9/7
30 KB Box Step Overs 20″ 24/16
10 Cleans 90/60
EXTRAS:
Every 2mins for 12mins
RDL x4 from the rack.
*we do also have RDLs in BarBell Club, so you don’t need to do both.
CLASS:
A. E3MOM for 15min
Push Press x3 @ 87.5-92.5%
3 Rounds
16 DB Hang Snatch@22.5/15kg Left Arm
32 Double Unders
16 DB Hang Snatch@22.5/15kg R Arm
32 Double Unders
16 Toes to Bar
EXTRAS:
5 sets of
Bulgarian Split Squats x8 each side
Rest 2mins after each set