WODS and Latest News

Conditioning.

‘Air Force’
20 Thrusters 42.5/30kg
20 Hang power clean
20 Push jerk
20 Overhead squat
20 Front squat

Omem complete 4 burpees
Workout starts with 4 burpees

Strength.

15min build to heavy 5 rep deadlift. Clean grip. Reset each rep.

Conditioning.

In 10min complete
50 Kettlebell snatch 24/16kg
40 Box jump 24/20
30 Deadlift 70/45nkg
20 Toes to bar
10 Handstand push up

In remaining time amrap of Cleans 70/45kg

Catch up.

Spend 15min working on strength/skill you have missed this week.

Conditioning.

3rds
60sec max chin up
60sec rest
60sec hollow rocks or hollow holds
60sec rest
60sec handstand walk or handstand hold (nose & toes to wall)
60sec rest

Skill/Strength.

7 x 1 Push press + 1 Split jerk (2sec pause in dip)

Conditioning.

4 rds omem.
1. 15/10 Cal row
2. 8-10 Double Kettlebell push press 24/16kg
3. 10 Box jump overs 24/20

Skill.

10min omem 3 Power snatch @ 75%

Conditioning.

3 x 3min amrap
7 Snatch 50/35kg
7 Chest to bar
7 Burpee

1min rest btw amraps

Strength.

Final week of cycle.
Back squat 4×8 @76%

3 x Max effort wide grip pull up

Conditioning.
3rft
5 Hang power clean 70/45kg (60-65% of max)
10 Front squat
50 Double unders

Team workout.

Teams of 3

18min amrap. (Score max calories)

30 lateral burpee box jump overs 20″
30 deadlift 70/45kg
30 toes to bar

1 athlete works at a time
1 athlete must always be on a rower.

Skill/Strength.

2RM Overhead squat (32X1)

Conditioning.
In 12min complete
50-40-30-20-10
Wall ball 10’/9′ 9/6kg
Double unders

In remaining time time amrap muscle up

Skill.

Spend 10min working on Gymnastic skill of your choice.

Conditioning.

5rft
15 Russian swings 24/16kg
15 Deficit push up
400m run

Strength.

Push press 4 x 8 @73%

Conditioning.

9min amrap
6 Kettlebell push jerk 32/24kg
9 Step down box jump 24/20
12 Sit up with med ball throw 9/6kg