Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU
5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets
12 min AMRAP
20 Wall balls 9/6kg
15 Burpees
10 Box Step over 15/10kg plate
5 Devils Press 2×22.5/15kg
Strength:-
Every 90seconds for 15 mins (10 rounds)
Hang Power Clean + Front Squat +Jerk
Metcon:-
3 rounds
500/400m row
30 Air squats
15 Devils press 2×22.5/15kg
Strength:-
HSPU skill (12 mins)
6 sets choose a consistent number of reps to practice skill or strength
Kipping, strict, wallfacing, deficit
Metcon:-
Every 4 mins X 4 rounds
400m run
8 HRPU’s
15 KB swings 32/24kg
8 HRPU’s
Strength:-
Power Snatch 5 x 3
Then 10min EMOM working on one of the skills below. Work for 40 secs/rest 20 secs
Rope Climbs
Skipping (Double Unders, Crossovers, DU Crossovers)
Kipping or butterfly pull ups/C2B
T2B
Metcon:-
5 rounds
30 Double Unders
15 DB hang snatch 22.5/15kg
Strength:-
5×5 Back Squat 20X1
Metcon:-
3 rounds
20/15 cal row
10 C2B pull ups
50m farmers carry 2x 32/24kg
2 rounds
20/15 cal row
10 Pull ups
50m walking lunges 2x 24/16kg
1 round
20/15 cal row
10 Burpee pull ups
Strength:
Push press 5×5
Strict pull ups 5×5+ add weight if easy over.6 reps
Then 3 rounds of max set push ups (normal, diamond, clap, deficit) rest at least a minute between sets
Barbell cycling:-
2-3 unbroken sets
10 Push Jerks
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken
rest 2 mins
2-3 unbroken sets
10 Thrusters
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken
Hero wod:- 13 héros of Kabul
Strength:-
Every 90seconds for 15 mins (10 rounds)
Hang Power Clean + Front Squat +Jerk
16min EMOM
1 -50sec Bike
2 -5 squat cleans 60/42.5kg
3- 20 KB swing 24/16kg
4- 20 situps
Strength:-
HSPU skill (12 mins)
6 sets choose a consistent number of reps to practice skill or strength
Kipping, strict, wallfacing, deficit
Metcon:-
3 rounds
400m run
15 Power snatch 45/30kg
15 Push ups
400m run
15 Thursters 45/30kg
15 Pull ups
Strength:-
Power Snatch 5 x 3
Then 10min EMOM working on one of the skills below. Work for 40 secs/rest 20 secs
Rope Climbs
Skipping (Double Unders, Crossovers, DU Crossovers)
Kipping or butterfly pull ups/C2B
T2B
5 min AMRAP
10 Wall balls 9/6kg
10 Burpees