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Monthly Archives: January 2019

Thursday 31/01/2019

By | WOD | No Comments

Workout


Conditioning

Buddy Wod

A. 12 Min AMRAP

6 Sync Barfees

12 STOH 40/30kg

24 Wall Balls 10/7kg

*Rest 2 Min*

B.  12 Min AMRAP

21 Power Snatch 40/30kg

15 Medball Clean 10/7kg

9 Sync Push-up

 

 

Wednesday 30/01/2019

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Workout


Strength

Cluster

3-3-2-2-2-1-1-1-1 (Building Across)


Conditioning

Wod

For Time

40 T2B

40 Goblet Squats 32/24kg

40 C2B

40 Box Jumps 24”/20”

40 DB Snatch 30/20kg

40 Cal Assault Bike

(20 Min Time Cap)

 

 

Thursday 24/01/2019

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Workout


Conditioning

Buddy Wod

6 Min Max Reps per Station:

-Assault Bike (Cals)

-D Ball Shoulders 60/30kg

-Sled Push and Pull 50/30kg

-KB suitcase Deadlift 24/16kg

-Bar Muscle up

*1 Min Rest/Transition between stations.*

 

 

 

Wednesday 23/01/2019

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Workout


Conditioning

”Chipper”

For Time

800m Run

30 Thrusters 40/25kg

30 Pull-up

30 Weighted Step-up (p/l) 15/10kg

400m Run

30 Push Press 40/25kg

30 Burpee Box Overs 24”/20”

30 Wall Balls 10/7kg

80m Run

(30 Min Time Cap)

 

Monday 21/01/2019

By | WOD | No Comments

Workout


Strength

Tabata (Alt) x4

Strict Pull-up/Goblet Squat


Conditioning

Wod

For Time

3 Rounds

21 SDHP 40/25kg

15 Box Jump 24”/20”

9 Push Press 40/25kg

*Rest Min*

2 Rounds

25 Toes-Bar

15 Burpee

(20 min Time Cap)

 

 

Friday 18/01/2019

By | WOD | No Comments

Workout


Strength

4 Supersets

20m (unbroken) Front Rack KB Lunge

3 Dumbbell Manmakers


Conditioning

Wod

7 Rounds For Time

7 Deadlift 100/65kg

7 Knees-elbows

(15 Min Time Cap)