Warm up: Warm up movements and scaling options for wod. Low intensity so focus on quality of movement! W.O.D: 20min Emom 1. Seated single arm alt db press (22.5/15) 2. Axel bar deadlifts (100/70) 3. Legless Rope climbs 4. Dead ball over the shoulder (65kg/45kg) Finisher: 6min Time cap. 20 Turkish get ups for time […]

Warm up: 1min cruise assault bike 10m lunge 30 second couch stretch – 30seconds moderate effort assault bike 10m lunge 30 second couch stretch – 10 second sprint assault bike 10m lunge 30 second couch stretch Conditioning: 10 rounds: 30 seconds on, 1min off Max effort Calorie assault bike! Finisher: 5min amrap 30 hand stand […]

Warm up: 3 RNFT: 200m row 10m lunges 10m knees to chest 10 air squats -then 2 rounds- 8 RDLs (pvc pipe) 8 strict press W.O.D: 6 minute AMRAP 3 power cleans (70/50) 3 front squats 3 push Jerks -2mins rest- Repeat! Strength: 20 minutes to establish 1RM complex 1 x Clean, 1 x front […]

Warm up: Air squat sally! -then- 2 rounds 10m burpee broad jumps 10m knees to chest 5 scap pull ups 5 kip swings W.O.D: Buy in: 100 double under -then 2 RFT- 30 wall balls 20 C2B pull ups 30 burpee box jumps 200m run

Warmup: 400m row -then 2 rounds- 10 Russian kb swings (light) 10 air squats 10 lunges 10 toy soldiers   Strenth: Front squats x 3 building in weight   points of performance – high elbows – knees drive out – heels down   WOD: 30-20-10 kb swings (24/16) box jump over Ab mat sit ups […]

Warmup: 10min Tabata: Single skips Scap pull ups Assault bike Strict press   Strength: Push press x 3 building in weight   Points of performance – Drive off the heels – Aggressive hip drive – strong front rack   WOD: 3 Rounds: (FGB style) 1 minute stations. Double unders Muscle ups Cal assault bike Push […]

Warm up: 2 rounds for quality 200m row hip flow stretches 7 scap pull ups 5 kick back burpees 10 air squats   WOD: “Cindy” 20min Amrap 5 pull ups 10 push ups 15 air squats   Part B: 7mins Max effort target burpees

Warm up: 2 Rounds: 200m Row 10m toy soldiers 10 lunges 8 RDL’s 5 kip swings   Strength: Deadlift 3 x 5 @80% (sets x reps)   Points of performance – High chest – Hips back   WOD: 3 RFT: 30 wall ball 20 deadlift (80/52.5) 10 toes to bar   Finisher: 500m Row AS […]

Warmup: 2 rounds: 100m Run 10m lunges 10m toy soldiers 8 perfect air squats 5m inchworm 10m bear crawl   Strength: Heavy hang power clean x 3 Points of performance – Catch in a dip – Fast elbows – Finish pull   WOD: 18 min AMRAP 21 hang power clean (40/30) 21 front squat 15 […]

Warm up: 1 RNFT: 20/18 row 10m lunge 15/12 cal bike 10 shoulder dislocates 10m OH lunges Part B: 20mins of gymnastics practice Handstand walking, toes to bar, muscle ups, pistols etc. W.O.D: EMOM 20:00 A) Max calorie row B) 10 OH lunge (50/35) C) Max Calorie assault bike D) 8-10 toes to bar