Strength:-
10 mins of handstand work on holds or hand stand walking
X reps of:-
HSPU (kipping, strict, deficit)
Wallwalks
Push ups (plus variations)
Gymnastics endurance
Choose between MU’s, or T2B
EMOM x 6 mins
Choose a consistent number of reps to work on linking together
Metcon:-
2 rounds
50 Alt. DB snatch 22.5/15kg
40 Situps
30 Pull ups
20 Box Jumps 24/20″
10 KB push press 2×24/16kg
Strength:-
Thursters 5-3-1-3-3-5
Overhead Lunge 3 x 8-12
*beginners lunge variations
Metcon:-
12 min EMOM (4 rounds)
6 Chin ups (strict)
10 Power Snatch 50/35kg
10 / 7 Cal bike
Strength:-
Alternating EMOM X 12 mins
1- 8-10 wide grip ring rows (feet elevated)
2- 8-10 DB or KB floor press
Metcon:-
500/400m Row
40 Goblet Squats 32kg/24kg
30 Push ups
20 T2B
500/400m Row
40 KB Clean 32/24kg (Single arm – 20 each side)
30 Burpees
20 T2B
500/400m Row
40 KB swings 32kg/24kg
30 Burpees to target
20 T2B
Strength:-
5 x 3 Squat Cleans
5 x 30 secs dish hold
Metcon:-
3 Rounds
21 Pull ups
15 HSPU
9 Thrusters 55/35kg
Strength:-
5×5 Strict Press
5 x 8-12 Ring dips / bar dips / box dips / tricep dips
Metcon:-
12 min AMRAP
30 DU’s
20 Wallballs 9/6kg
10 Power cleans 60/42.5kg
Hero Wod:- Holleyman
Strength:-
Gymnastics endurance
Choose between MU’s, or T2B
EMOM x 6 mins
Choose a consistent number of reps to work on linking together
10 mins of handstand work on holds or hand stand walking
E2MOM X 5 sets
X reps of:-
Kipping HSPU
Strict or deficit HSPU
Wallwalks
Push ups (plus variations)
15 min AMRAP pairs shared reps
40 reps
Wallballs 9/6kg
Hang cleans 60/40kg
Pull ups
Box jumps 24/20
KB Swings 32/24kg
Strength:-
Thursters 5-3-1-3-3-5
Overhead Lunge 3 x 8-12
*beginners lunge variations
Metcon:-
3 rounds
15 Burpees
12 Power cleans
9 Front Squats
6 STOH
RX 60 / 42.5kg”
Strength:-
Alternating EMOM X 12 mins
1- 8-10 wide grip ring rows (feet elevated)
2- 8-10 DB or KB floor press
EMOM – 5 rounds
1 – 5 Squat Snatch 65/45kg
2 – 15/12 Assault Bike
3 – 15 Pull ups
4 – 8 Devils Press 2×22.5/15kg
Strength:-
5 x 3 Squat Cleans
5 x 30 secs dish hold
Metcon:-
30-20-10
Wallballs 9/6kg
Cal row
Burpees