September 2018

Weighted pull up Handstand push up 4 x 3 rep WOD 50 GHD sit up 60 Hip extension 70 Single-leg squat 2 rounds (20 minute cap) Scale the GHD volume and make up reps with ab mat sit ups. Hip extensions can be modified to barbell good mornings. We have a few single leg squat […]

Spend 15 minutes finding your heaviest 2 or 3 rep touch and go Clean & Jerk WOD 20 Clean & Jerk (100/70) 10 minute cap The weight you use for this workout will be your heaviest set of 2 or 3 of the above.

STRENGTH Back squat 4 x 3 rep WOD 15 Toe to bar 15m handstand walk 10 minutes, as many rounds as possible Scale the toe to bar and handstand walk so you can complete the first 2 or 3 rounds unbroken. Toe to bar volume and/or movement can be scaled. The walk can be cut

STRENGTH Clean & jerk 3, 2, 1, 1 rep Keep increasing weight until you find a challenging set of 3 touch and go reps WOD ‘Partner Workout’ 50 Synchro burpee sit up 100 Double under 100 kettle bell swing (24/16) 50 Synchro burpee sit up 15 minute cap Burpee/sit ups are performed at the same

WOD 10 Thruster (42.5/30) 200m Row Max rep thruster 2 minutes, rest 3 minutes, 5 rounds Scale the thruster weight/row to take no longer than 90 seconds. Score is number of thrusters after each row.

WOD 50 Bar muscle up 18 minute cap Scale to a challenging pull/push combination like chest to bar/dips, jumping pull ups using one leg or assisted bar muscle ups. Perform 1 pull up followed by 1 push variation to replicate the 2 movements of the bar muscle up. Optional Finisher Row 2000 It’s only recommended

GYMNASTICS Handstand roll out Ring holds 4 rounds WOD 21 Deadlift (100/70) Run 400 18 Deadlift Run 400 15 Deadlift Run 400 12 Deadlift Run 400 12 minute cap All the deadlift sets should be unbroken, choose a weight that allows this. You should be hitting the 400m run with pace and getting straight back

WOD ‘JBo’ 9 Overhead squat (52.5/35) 1 legless rope climb from seated 12 Dumbbell floor press (22.5/15) 28 minutes, as many rounds as possible This is a long ‘Hero’ workout with challenging movements involving shoulders. Coaches will have scaling options that keep the workout manageable.

STRENGTH Front squat 3, 2, 1, 1 rep WOD 10 Burpee 200m Sprint Max rep burpees 2 minutes, rest 3 minutes, 5 rounds Scale the initial burpees/run to take no longer than 90 seconds. Score is number of burpees after each run.

WOD Hang power clean 5 x 5 rep Increase weight for each set, we’ll record your heaviest successful set of 5. ‘Partner Relay’ Dumbbell shoulder to overhead (22.5/15) Box jump Sit up 10 to 1 rep