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
CLASS:
A
Skill
Ring/Bar Muscke Ups
B.
In Pairs
In a 30min window complete:
Assault Bike 100/80
1mile Run w/Sandbag 20/15
2km Row
In remaining time
ME Bar/Ring Muscle Ups
EXTRAS:
4 sets of Chin Ups x 6
Rest 3mins
Add weight or bands as necessary
CLASS:
A.
E3MOM for 15min
Front Squat x5 @ 77.5-82.5%
B.
10min Amrap
3, 6, 9, 12, 15, etc
Deadlift 70/45
Hang Power Clean
Push Jerk
BOBs
* The next phase of our strength training… Look back on your last results & try to add a few Kg from last time. Below is a pic of our last Front squat x5
EXTRAS:
2mins On, 2mins Rest for 6 […]
CLASS:
5 Rounds for Time
10 Strict Pull Ups
10 Back Squats 80/50 (from the floor)
10 Strict Ring Dips
10 Deadlifts 80/50
1min rest between rounds
Scaling Options:
•Reduced weight
•Seated/toenail/banded Rig Dips
•Banded Pull Ups/Ring Rows
EXTRAS:
E3MOM for 12mins
Strict HSPU x5 (if 5 too easy, add deficit)
For Time:
800m Run
30 Hang Power Snatches 50/35
600m Run
25 Overhead Squats
400m Run
20 Squat Snatches
EXTRAS
4 Rounds of:
45 seconds Sled Pull
20 GHD sit ups
A.
E3MOM for 15mins
Push Press x5 @ 77.5-82.5%
B.
3min on 3min off x3
15 T2B
30 DB c&J 22.5/15 (swap every 5 reps)
ME Box Overs 30/24
EXTRAS
A. 10mins to find a heavy
7 Rep Bench Press
Then
B. 3 sets at 85/90% of (A)
Engine Builder”
EMOM for 30mins (6 rounds)
1 – 16/11 cal AB
2 – 16 Wall Balls 9/7
3 – 16/11 cal Row
4 – 11-16 Target Burpees
5 – Rest 😫
* Yes we have done this recently but this time it’s an extra rep. So what ever your numbers were before, try to beat it….Good luck
Extras – Working on Mobility
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