Some fun with a barbell, then we bust out some climbs and long overdue lunges for this dumbbell banger.
Strength
Every 90 secs
CG High Pull + Hang PC + Hang SC + FSQ
7 Rounds
WOD
” White Knuckle ”
1 Rope Climb
20 m DB OH Walking Lunge (22.5/15)
2 Rope Climb
40 m DB OH Walking Lunge
3 Rope Climb
60 m DB OH Walking Lunge
4 Rope Climb
80 m DB OH Walking Lunge
*alternate arms on the lunge
CAP 12
A bit of attention to steeling the midline, then we drag back a tough CFN benchmark, The Separator.
Strength
4 Rounds
1/1 DB Turkish Get Up
Accumulate :30 s L-Sit
10 GHD Sit Up
WOD
” CFN Separator “
Row 500 m
25 Burpee
75 Double Under
50 Wall Ball
75 Double Under
25 Burpee
Row 500 m
For time.
CAP 16
‘Nastics Day and we get vertical..then who doesn’t love heavy cleans?
Gymnastics
EMOM 10
4-7 Strict Pull Up
4-7 Strict HSPU
WOD
” 15. 4 ”
Complete as many reps as possible in 8 minutes of:
3 HSPU
3 Clean (84/57 kg)
6 HSPU
3 Clean
9 HSPU
3 Clean
12 HSPU
6 Clean
15 HSPU
6 Clean
18 HSPU
6 Clean
21 HSPU
9 Clean
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Monday means Snatch Day and overhead squats! Then this wonderful benchmark that when done regularly will improve your balance, overhead strength, core strength, ground speed and overall stamina. Check your score from April and try and go one better!
Strength
E 90 secs 7 Rounds
SG High Pull + Hang Power Snatch +HSS + OHS
*build
WOD
” Nancy ”
Run 400 m
15 Overhead Squat (42.5/ 30)
5 Rounds
CAP 20
Compare to : 16/4/2019
Choose your partner carefully for this sweaty fat burner. This WILL be fun.
PARTNER WOD
” Synchro Slimming ”
In pair partners will each :
Run 800 m w/ DB (22.5/15)
40 Synchronised Burpee
80 Synchronised Alt DB Snatch
30 Burpee
60 Snatch
20 Burpee
40 Snatch
Run 400 m together w/DB
CAP 35
*Partners must start snatch together from floor
**Partners must begin burpee together from floor.
A CF classic to round out a tough but fair week. Use the weekend to restore those joints and muscles, and focus on getting all your ducks in order for the coming week. The food prep, some good quality sleep and even some low impact movement.
Strength
EMOM 10
3-5 Strict Toes To Bar
5/5 Strict DB Press (build)
WOD
Fight Gone Bad
Wall Ball
Sumo Deadlift High Pull (35/25)
Box Jump
Push Press (35/25)
Row (calories)
3 rounds.
A round is 1 minute at each station with a continuously running clock. 1 minute rest between rounds.
Count reps (calories for rower) and the total is your score.
Strength
Every 90 secs
CG High Pull + Hang PC + Hang SC + FSQ
7 Rounds
WOD
” Pleasuredome ”
5 Rounds
9 Cluster (60/40)
21 Kettlebell Swing (24/16)
Rest 2 minutes
*Cluster = Squat Clean Thruster
Our early morning classes are going off! Consider changing what feels stagnant, or dreary and try something different to break out of your winter slump. Only 2 weeks till spring and NOW is the time to put in work.
Strength
4 Rounds
1/1 KB Turkish Get Up
Accumulate 30 seconds L-Sit
10 GHD Sit Up
WOD
” Rise and Grind ”
3 x 4:00/2:00
21/15 Cal Assault Bike
18 Hand Release Push Up
MR Pull Up
Score is TOTAL PULL UPS
Fun Da Mentals Day. Get strong in the middle. Then get your jump ‘n run on..
Gymnastics
EMOM 10
3-5 Strict Pull Up
3-5 Strict HSPU
WOD
“ Jump And Run “
AMRAP 20
Run 200 metres
30 Double Under (Unbroken)
Run 200 m
2 x 30 Double Under ( UB)
Run 200 m
3 x 30 Double Under (UB)
etc.
Mondays mean Snatch tech. Our Monday and Thursday weightlifting complexes are all about the speed, balance, coordination and positioning of our bodies in relation to the barbell. Load can be added later but new skills require consistency. Consistency of gym attendance, and consistency of barbell practise.
Strength
E 90 secs 7 Rounds
SG High Pull + Hang Power Snatch +HSS + OHS
*build
WOD
” Black Hole ”
3 x 3:00/3:00
18 Cal Row
18 Bar Burpee
MR OHS (42.3/30)
Rest 3:00
15 Cal Row
15 Bar Burpee
MR OHS (50/35)
Rest 3:00
12 Cal Row
12 Bar Burpee
MR OHS (60/40)
Score each AMRAP separately.
