A. 24mins
6 Rounds
4 x Pause Front Squats (4secs)
8 x Bottoms Up KB Press (Alternating)
12 x Feet Elevated Ring Rows/ 12 tempo Ring Rows
Rest 90secs
B 12min AMRAP
Complete 2 Rounds
3 Power Cleans (60/ 40)
6 Front Rack Lunges
9 Down Up Bar Hops
rest 30 secs
C Optional Conditioning
Row 30 – 20 -15 -10
Rest 1:1
See Full WorkoutA 25mins
G1
3 x Hang Power Snatch (Pause in catch 3 sec)
2 x T.G.U E/S
Goal Practice
G2
3 x Hi-Hang Snatch
2 x T.G.U E/S
Goal Practice
B WOD
See Full Workout
A 25mins
5 Rounds
G1 6 x Tempo Front Squat
6 x Negative Chin Ups (4 secs) /Hold + Negatives/ 10 Tempo Supine Ring Row
15 x Banded Tricep extension E/A
G2 4 Rounds
4 x Front Squat @ (77.5%-80%)
6 x Weighted Chin Ups/ 6-10 x C2B Chins/ Chin Ups On Rings (False Grip)
15 x Banded Tricep extension E/A
B WOD 9min AMRAP
6 Thrusters (50/35)
8 T2B /K2E/Leg Raises
10 Box Jumps (24/20)
C Optional 3 x 90sec rounds
Row 250 mts / run 2 lane runs
Max Burpees Over rower / Onto Plate
rest 1min
See Full Workout
A 24mins
8 x RDL’s
10 x Sotts Press (light bar)
30-45 secs Plank feet elevated on plates
Rest 90, 10 Lat Pull Downs E/A
B WOD 5 RFT (12min CAP)
15 KB Swings (24/16)
15 Burpees
See Full Workout
A 10 Min EMOM
Mins 0-5
6 x Strict Press
(G2 @65%)
Mins 5-10
4 x Push Press
(G2 @70-75%)
B WOD 16mins
Mins 0-4
2 Lane Runs
35 Wall Balls
Max Down Ups w/ Jump
Mins 6-10
2 Lane Runs
30 Down Ups w/ Jump
Max Wall Balls
Mins 12-16
25 Wall Balls
25 Down Up w/ Jump
Max Lane Runs
Score = Lane Runs
Aim: Unbroken Wall Balls, and run like the wind.
See Full Workout
A 25mins
G1 3 x Hang Power Cleans
G2 3 x Hi-Hang Clean
Both Groups
Box Position Knee to Hand (5 E/S)
8 x Banded Pull Aparts
Rest 90 secs-Front Rack mobility
B WOD 4RFT (12min Cap)
40 Double Unders / 80 Skips
8 Hang Power Cleans (50/35)
10 Push Ups/ HSPU
12 Front Rack Lunge (6 e/l)
C 4mins
Tabata Side Plank
See Full WorkoutA 25mins
G1 5 Rounds
6 x Back squat
6 x Single Leg Glute Bridge E/L
12 x KB Rows
Rest 90secs ,5 x Scap Pull Ups / 5 x Kips
G2 5 Rounds
10 x Back Squat @ 65%
then
12 x KB Rows E/A
Rest 2mins
B WOD 12min AMRAP
2 Lane Runs
12 Box Jumps (24/20)
24 Thrusters (20/15)
8-12 Pull Ups/ 12 Ring Rows (Talk to coach re reps)
Aim 3+ Rounds
See Full WorkoutA
25mins
5 x Deadlifts
2 x Rope Climbs / Peg Board
4 x Pistols E/L (Ask Coach for progressions)
B WOD
See Full Workout
Ladies + Gents,
Today is our last day of testing. Great efforts and PB’s from everyone. We will begin our new cycle on Monday. Lets keep up the same efforts with the run up to November Challenge Retest + Christmas. Thank you all 🙂
A 25+mins
Catch Up Day
1 RM Back Squat
or
1 RM Deadlift
or
1 RM Press/ Push Press
or
1 RM Clean + Jerk / Snatch (G2 Only)
If you have not done your max pull ups / chin ups, please get this done.
Otherwise , if you have completed all lifts
1 RM Thruster
6-10 Weighted/ Dip / Holds (45 secs)
20 Sec L-Sit / Knee Raise Hold / 40 sec Hollowrock
B ‘Karen’
150 Wall Balls For time (10/6)
See Full Workout
A. 30mins
G1
2 x Power Snatch
10 x overhead squats (stick / light bar)
10 x No Monies
Rest 90 – Upper back Mobility
G2
1 RM Snatch
Mobilise
B WOD 9min Cap
G1 For Time
9-7-5-3-1 (50/35)
Hang Power Snatch
C2B Pull Ups/ Pull Ups/ Ring Rows
9 Box Jumps after each round (30/24)
G2 ‘Amanda’
9-7-5
Muscle Ups
Snatch (60/40)
See Full Workout