WOD

Focus – Deload Open 18.1   Strength – Every 90 Sec 15 min 3 Power Snatches – Focus on Form – Build Up if moving well   WOD – 20 Cap Buy In – 800m Run 4 rounds 5 Power Snatches 40/30 8 Overhead Squat 40/30 12 Box Jump Overs 35 Double Unders Buy Out…

Focus – Recovery / Skills   Strength – 15Min EMOM 45Sec On / 15Sec off 1st Min – Chin Ups Hold 2nd Min – Support Hold 3rd Min – Hand Stand Hold   WOD – Deload – Quality Moving 1st – 150/200m Row 2nd Min – 10/15 Burpee 2 Plate 3rd Min – Bike Cal…

Focus – Deload Open / Skill Practice   Strength – Deadlifts 3 x 10 @ 60% Box Step Ups 3 x 10 Each Leg   Wod – 8Min Amrap 5 Deadlifts 50kg/30kg 8 Power Cleans 50kg/30kg 10 Box Jumps 24″/20″ Rest 2Mins 8Min Amrap 100m Run 12 Dumb Bell Snatches 15kg/10kg 8 T2B  

Focus – Leg Endurance / Conditioning Strength – Back Squats 4 x 5 @60% – “Build Up to (As Heavy As Form Allows)   WOD 3 Rounds for time 400m Run 21 Kettle Bell Swings 24kg/16kg 12 Pull Ups   Accessory 200m Pinch Grip Farmer Carry with 15kg/10kg Plates 8 Min Emom – Hspu Max Unbroken Effort every minute…

Focus – Weightlifting  / Barbell Cycling Strength  15Min Emom Every 90sec 3 Power Cleans + 1 Push Jerk – “Must Be Unbroken” Build up to “As Heavy As Form Allows”   Wod Every 3Mins For 15mins Complete 10/15 Cal Bike – Scaled back 8/10cals 8 Hang Power Cleans 70/40 6 Front Squats 70/40 3 Push…

  Focus – Sprint / Go Hard   Strength – Back Squat 3 x 3 @ 80% Standing Dumb Bell Strict Press 3 x 10 – Use same weight for all sets   WOD – 15min Cap 21 Thrusters 42.5kg/30kg 42 C2B > Pull Ups – (use bands if needed) 15 Thursters 42.5kg/30kg 30 C2B…

Focus – Open Prep / Conditioning Strength – 3 Rm Overhead Squat -15Min To Establish   Wod – 9Min Amrap – Run In 2 Heats 7 Ring Muscle Ups 21 Wall Balls 9kg/6kg 42 Double Unders 9-16Min Establish a 1rm Snatch Scaled Version – 9Min Amrap 7 Burpee Box Jumps 20″/24″ 21 Wall Balls 6kg/3kg 42…

Focus – Gymnastics / Open Prep 15Min Emom – 5 sets 1st min – Hollow Rock 2nd Min – Supman Hold 3rd Min – Strict T2B / Strict Leg Raises 5Min Rest   Kipping Practice – 5-10mins “Put knee sleeve between feet when practicing the kipping motion”   Wod – 10 Min Amrap Rx 10 Dumb…

Focus – Open Prep / Strategy Deadlifts 4 x 3 @ 80% Wod – 17.3 – In heats split the class in half 13mins amrap 55 deadlifts @102.5kg/70kg > 60kg/40kg 55 Wall balls 9kg/6kg 55 Cal Row 55 HSPU > Hand Release Push Ups

Focus – Engine / Leg endurance Strength Back Squats 4×4 @ 90% In between sets- Strict Pull ups 4×8   WOD 3 Rounds for Time (12min cap) 15x Back Squats 60/40- From Clean 12x Box jump overs 10x Lateral Burpee over Bar REST 3 MINS For Time- 800m Run   Accessory 5×5 Strict Ring Dips…