30 Jul 2018

Part 1)
Overhead Squat from the floor – Build to medium set of 5

Part 2)
“Nancy”
5 Rounds for time of:
Run 400m
15 Overhead Squats @ 42.5kg/30kg

29 Jul 2018

Part 1)
Side Plank & Meat Hooks

Part 2)
Human Flag work (Side Lever)

Part 3)
3 Rounds for quality
20 Table Top March
15 Box Cuban rotations
12 Saposino Shoulder Burners

27 Jul 2018

WODFEST!
WOD 1:
In a team of 4 you will have 15 mins to find a 1RM Push press for each individual member.
Push press rules:
All 1RM attempts must achieve full lockout
Both feet must stay in contact with the floor
If your feet move it is a no rep.
(Push) Jerks not allowed!
Score is total weight lifted for each best lift per person.

WOD 2:
In a team of 4 you will have 8 mins to find a maximum standing broad jump for each individual member.
Standing broad jump rules:
Toes must start behind the take-off line for the jump to count.
The measurement is taken from the take-off line to the nearest point of contact on the landing (back of the heels).
You must stick your landing.
Record the longest distance jumped
Score is amount of cm cleared. Total as a team.

WOD 3:
12 min AMRAP
Person 1: 4 BMU/ 6 Pull-ups or 8 Ring rows
Person 2: 6 Burpees
Person 3: 8 Db Snatches (4 e.s.)
Person 4: Rests
Indian file it! (You can’t move down the line until all people in front have finished their reps.

26 Jul 2018

Part 1)
Back Squat: 7-7-7

Part 2)
For Time:
25-20-15-10-5 Wall Balls @ 9/7kg
5-10-15-20-25 US KB Swings @ 24kg/16kg
Rx: All sets unbroken, drop the ball or the bell and your time is valid but it isn’t “rx”

25 Jul 2018

Part 1)
Push-Pull – Muscle-Up Focus

Part 2)
Push-Pull – Dip & Pull-Up Focus

Part 3)
Tabata Hollow Hold
20 second on/10 second off

24 Jul 2018

Part 1)
Handstand & Leg Strength

Part 2)
“Relentless”
Minute 1: 20 Double Unders + 4 Burpees
Minute 2: 20 Double Unders + 6 Burpees
Minute 3: 20 Double Unders + 8 Burpees
Minute 4: 20 Double Unders + 9 Burpees
Minute 5: 20 Double Unders + 10 Burpees
Minute 6: 20 Double Unders + 11 Burpees
Minute 7: 20 Double Unders + 12 Burpees
Minute 8: 20 Double Unders + 13 Burpees
Minute 9: 20 Double Unders + 14 Burpees
Minute 10: 20 Double Unders + 15 Burpees

*If you miss a minute, rest the next minute, then for the remainder of your workout repeat the last minute you were succesful on.

23 Jul 2018

Part 1)
Deadlift: 6-6-6-6

Part 2)
2 Rounds for max reps:
1 min Box Jumps @ 24″/20″
1 minute Rest
1 min. Row (Cals)
1 minute Rest
1 min Toes to Bar
1 minute Rest

22 Jul 2018

Part 1)
Straight Arm Strength

Part 2)
AMRAP in 14 minutes
Run 400m
200m Uni lateral Overhead Carry
Run 400m
200m Unilateral Goblet Carry
Run 400m
200m UnilateralFarmer Carry

20 Jul 2018

Part 1)
Handstand Work

Part 2)
3 Rounds for max reps:
1 min Lunges
1 min Russian KB Swings 32/24
1 min Lateral KB Jumps
1 min Sit ups
1 min Rest

19 Jul 2018

Part 1)
4 Rounds
5 OHS w/3 sec pause in bottom
8 DB Cuban Press

Part 2)
For time:
60 Double-unders
10 Bar Muscle-ups/CTB Pull-ups/Pull-ups /Hard ring rows
50 Double-unders
8 Bar Muscle-ups
40 Double-unders
6 Bar Muscle-ups
30 Double-unders
3 Bar Muscle-ups
12 minute cut off