workouts

WOD 23/07/2019

A. Take 15-20 minutes to build to today’s heavy Power Clean B. Every 4 minutes, for 16 minutes (4 sets) for times: 400 Meter Run 5 Power Cleans (85/60 Kg) [...]

workouts

WOD 22/07/2019

A. Five sets of: Push Press x 5-6 reps @ 11X2 Rest 2 minutes Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build [...]

workouts

WOD 20/07/2019

A. Two Sets: Assault Bike/Ski Erg/Row x 30 seconds Rest 30 seconds Waiter + Farmer Carry x 50m per side 2×32/24 Kg Rest 30-60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (60/50 cm) 15 Push Presses (45/25 Kg) Rest 2 [...]

workouts

WOD 19/07/2019

A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 [...]

workouts

WOD 18/07/2019

A. Every 3 minutes, for 12 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work (use partner assists to [...]

workouts

WOD 17/07/2019

A. Every 2 minutes, for 14 minutes (7 sets): Snatch from 2″ Below Knee + Snatch (pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor) B. “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (40/25 Kg) Time Cap [...]

workouts

WOD 16/07/2019

A. Every 2 minutes, for 14 minutes (7 sets): Clean from 2″ Below Knee + Clean&Jerk (pause 1 second at 2″ below the knee, then clean, drop, reset and Clean&Jerk from the floor) B. For time 50 Burpees Over the Barbell 50 Power Cleans (45/30 Kg) [...]

workouts

WOD 15/07/2019

A. Every 2 minute, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes [...]