Strength:-
4 x 5 – 12 Squat (back / front, goblet)
between each set perform 2 wall walks
Metcon:-
30 Alternating pistols or 40 curtsey squats
30 HSPU
30 Ankle tap exploding star jumps
20 Alternating pistols or 30 curtsey squats
20 HSPU
20 Ankle tap exploding star jumps
10 Alternating pistols or 20 curtsey squats
10 HSPU
10 Ankle tap exploding star jumps
Core Finisher
Hero Wod – Lawrence Virgilio
TAG Birthday Teamtastic Saturday
10 min EMOM
Push ups / Diamond push ups / clap push ups
V-ups
10 rounds each YGIG
1 manmaker
29 reps *
2 Burpee tuck jumps
*Round 1 – Goblet Squat
Round 2 – STOH
Round 3 – Deadlift
Round 4 – KB Swings
Round 5 – DB / KB Snatch
* Partner to hold plank / wall sit / dead bug / headnstand for 30secs during rest
Strength:-
Every 2 min x 12 min
8 / 8 Split stance good mornings (each leg)
8 Squat Jumps
Metcon:-
E2MOM for 16 mins
20 DU’s
10 / 10 Single arm OH squat
10 straight leg situps
5 hand release burpees
Strength:-
Every 2 Min x 10 min
8 Half Kneeling DB Press (each side)
8 Single arm upright Row (each side)
Metcon:-
Chipper
100 Walking lunges (ideally), other wise alternate steps
100 Windscreen wipers
100 KB swings
100 Situps
100 Double unders
Strength:-
3 x 5-8 Press
into
3 x 5-8 Push press
into
3 x 5-8 Thrusters
Metcon:-
LOCKDOWN
For Time
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 V-Ups
30-27-24-21-18-15-12-9-6-3 Air Squats
Strength:-
4 x 5 – 12 Squat (back / front, goblet)
between each set perform 2 wall walks
Metcon:-
Every 2 mins for 16 mins
Complete both sides then rest until the next 2 minute window
5 single arm KB swings
5 Squat Cleans
5 Snatch
5 Jerk
5 Reverse front rack lunge
Gymnastics Strength:-
15 min EMOM
1 – 10 double unders + 10 – 14 pistols
2 – 10 doubles unders + 6-10 HSPU
3 – 10 DU’s + 8 reverse burpees
*Sub DU’s for 10 SU’s
Metcon:-
10 min AMRAP
21 Alternating Snatch
15 Situps
9 Squat clean clusters
Hero wod – Dee
Teamtastic Saturday
10 min Alt EMOM
1 – 6 – 10 HSPU
2 – 6 – 10 Pull ups or Bent over rows
AMRAP for 20 mins.
10 single arm squat cleans & Jerk (5 right / 5 left)
15 KB swings
20 mountain climbers
Partner – rests