Skill/Strength Handstand Hold Handstand push up 5 sets or seated DB press 5 sets of 5 WoD Power 6 Rounds for time: 1 HSPU 5 Power Clean 45/65 5 Pull Up 5 toes to bar S+C 6 Rounds for time: 5 Push Ups 5 Power Cleans 35/50 5 Ring Rows 10 Abmat Sit Up
Strength Back squat 5×5 (don’t include warm up weights, aim for 70% of 1 RM) WOD S+C 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push press, back squat) 30/40kg 30 Tuck Jumps POWER 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push jerk, back squat, OHS) aim […]
Skill Kettlebell Overhead Squat 3 each arm work up to a max WOD S+C 5min AMRAP 10 Russian KBS (16/24) 10 Medball clean 6kg/9kg 1 MIN REST 5min AMRAP 6 KB Clean each arm 16/24 10 Burpee 1 MIN REST 5min AMRAP 5 Bow Tie Abmat Sit Ups 10 DB Lunges (farmer carry) […]
The goal board is up. make sure you write one up next time your in the box. lets start ticking them off. WOD Power 21-15-9: Wall Balls 10 ft 9/6kg Ring-dips Kettlebell Swings 32/24kg S+C 21-15-9 Wall ball 9ft 6kg/9kg Dumbbell Push-Up Russian Kettlebell Swing 16/24kg
Strength and Conditioning 5 RFT Run 400m 16 Russian KBS 10 Med ball cleans 6kg/9kg 6 Push ups on DBs Power 5 RFT Run 400m 16 KBS 16/24 10 Med ball cleans 6/9kg 6 Ring dips Thanks Niki for the Paleo treats this morning, as you can see all gone!!
Strength Front squat 8 sets of 3 WoD: Strength and Conditioning 5 RFT 5 Push ups 10 Ring rows 15 Step ups Power 5RFT 5 Manmaker push ups 10 Pull ups 15 Box jumps 20/24” The Jubb family are away today on their adventure to the sunny island of Vanuatu we hope […]
Strength Floor press (15 mins) 5 sets of 5 Strength and Conditioning 15 min AMRAP 7 x dead lift 40/60kg 7 x push up 7 x abmat sit up Power 15min AMRAP 7 x deadlift 60/80 kg 7x Push up 7x Toes to bar Still spaces in Tarryns KB skill session tomorrow night, get it […]
Strength and Conditioning EMOM 10 mins 3 strict pull ups 20 sec air squat hold Learn the KB clean For time 200 single unders 50 air squat 30 burpees 10 KB cleans (16/24) Power 3 weighted strict pull ups 20 second goblet squat hold with 16/24kg KB Review the KB clean and jerk For time […]