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SATURDAY
WOD ‘ Bodyweight chipper For time (start where you like): 100 calorie bike 100 ring rows (horizontal) 100 air squats 100 push ups 100 walking lunges 30 Min Cap Rx+- Pistols Active– partition as required Lifestyle– 75 reps and scale the ring rows and push ups as required..…
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Heavy Day Pressing: A. Every 2 mins 6 mins 3 strict press Every 2 mins 6 mins 2 push press Every 2 min 6 mins 1 split jerk Rest 5 Mins B. Every 3 mins for 15 mins 5-10 strict HSPU (big set either UB or two sets) Active…
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Strength 2 x EMOM: A. 5 min EMOM 3 hang power snatch 2 min rest B. 10 min EMOM 1 power snatch Increase each round Lifting should start light and fast and increase as you go on in the EMOMs, if a lift doesn’t feel smooth, repeat that weight again before increasing WOD…
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Gymnastics Ring dips 1st Set Max Effort Sets 2, 3 and 4 @ 75% of max effort. Perform a new set every 1:30 Active– Banded Dips Lifestyle- Box dips If max effort (without a band) is below 5, use a band for percentage sets. WOD 25 min AMRAP 200m run…
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Strength 5 sets for load 3 Deadlift (no touch and go, no belts) Increase across sets *Perform a new set every 3:00 Treat the deadlifts as a deadstop. This will likely decrease your normal 5×3 by 5-10% as you must reset tension on each lift. Trust the process and don’t use a…
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Partner WOD For Time: Buy in: 200 double unders Then 12 rounds of: 20 DB snatch 22.5/15kg 20 DB step ups 24/20” (1 x DB) Then Buy out: 200 double unders 30 Min Cap RX+: 2 DB for the step up Active: Lower box and lighter DB Lifestyle: Time cap…
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OPEN GYM
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Hero WOD ‘Falkel’ 25 min AMRAP: 8 Handstand Push-Ups 8 Box Jumps (30/24 in) 1 Rope Climb (15 ft) Active -Box HSPU, 24/20 Lifestyle – Piked push ups, 20/16, Lay to stand climbs. U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion,…
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WOD AMRAP27 in a team of 3: Buy-in: 800m deadball carry 55/35kg In remaining time, AMRAP in you-go-I-go rounds: 6 deadball ground to shoulder 9 deadball squats 12 Pull-ups Active: 45/25 3 Cleans, 6 squats, 9 pull-ups Lifestyle: 20/15, jumping pull-ups Today’s AMRAP blends teamwork and individual work into one brutal…
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Strength 6 Sets for load: 1 High-hang squat snatch + 1 Hang (above knee) squat snatch + 1 Squat snatch *Perform a new set every 1:30 Today’s lifting should see beginner and intermediate lifters perfecting the mechanics with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex…
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