A) 5 min opportunity to try first strict chin up / pull up and strict HSPU Those who have them can have short kipping workshop, those who are far off do 3 sets: 10 small beat swings and wall walk 20s hold at top B) “Mary”: AMRAP 10 5 HSPU / pike press up / […]
A) 15 min 5 sets: 1-3 Strict bar muscle ups, add load if possible, use an assist if you’re close / 1-3 Strict ring muscle ups, add load if possible, use an assist if you’re close / 3 banded transitions (try and use lighter band if possible) into 3 strict deep ring dips Plus 3 […]
A) 10 min 3 x 3 muscle snatch B) 12min 4 sets: Squat snatch 3 overhead squats (Scale to power snatch plus OHS, reduce depth a little if needed C) 12 min EMOM Odd: 5 Thrusters @ 60/40 40/30 20/15 Even 8 Burpees
A) 18 min, 5 sets 12 RDL SS 3-5 Chest to wall strict HS press ups (keep mid-line in tact) / 3-5 strict HS press ups / 3 -ve HSPU to deficit (20kg plates) plus 5 pike press ups / 5-8 pike press ups kneeling and / or to an abmat if needed B) 15 […]
A) 5 sets: Hang power clean Power clean B) 4 sets 10 Reverse hypers laying on stacked boxes, weight vest on calves or hold DB between ankles SS 30s hollow hold + 10 V-Sit Extended / Tucked C) 2008 CF games WODB: 5 rounds 5 Deadlifts 125/85 80/60 50/35 10 Burpees
A) 6 x 6 Back squat @ 75%ish E3MOM. If unsure of max each set should feel 7/10 exertion B) 1 AMRAP set at 2/3rds of 1RM. If unsure of max take 90% of top set in A) C) 3 sets YG/IG 5 Goblet step ups each leg D) 12 min 4 stations, work in […]
A) 15 min, 5 sets: 3 Strict ring MU, add load if possible, regress reps if needed / 3 banded transitions (try and use lighter band if possible) into 3 strict deep ring dips Plus 3 strict FG ring chin ups / 3 negative chin ups plus 3 negative stable dips (or scale to 5 […]
A) 6 sets build to AHAP: Power snatch Snatch Balance Overhead squat (Scale to power snatch, wide grip behind the neck push press, back squat) B) “Swolders” In pairs, 5 rounds each, YG/IG full round: 3 wall walks Nose to wall / 45 degrees / 20 plank shoulder taps 5 STOH 50/35 35/25 20/15 10 […]
Pain train! 4 x 10 min EMOM A) ODD: Row cals 12/10 10/8 8/6 EVEN: 14 press ups / kneeling B) ODD:11 Pull-ups / jumping EVEN: 8 DB Thrusters 20/15 12.5/7.5 10/5 C) ODD 16 Russian swings 32/24 20/16 12/8 EVEN: 12 Box jumps D) ODD: 14 Wall balls EVEN: 8 burpees
A) 15 min 5 sets: 3 OHS 1s pause at the bottom E3MOM (3 Back squats plus 3 wide grip behind the neck push press if struggling) SS 3 Pull ups (add load where possible) / 3-5 chin ups (assist where needed or use tiptoe support) B) In pairs 8 rounds each for time, AHAP: […]
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