High Noon
Snatch tech then a long aerobic workout to help breathing and pacing.
STRENGTH
Snatch
Every 2:00/ 7 Rounds
High Pull + HSS + SS
WOD
” High Noon ”
5 rounds
Row 500/400 mtrs
Run 500 mtrs
CAP 30:00
Unforgiven
Hump Day means Deadlifts and Benching at 65% for Week 2. All sets should be touch and go..then we get after ‘Unforgiven’. Big wall ball sets bookend the heavy cleans in the middle and although short, the energy requirements will be big. Go for a big opening set, and eat large chunks off this chipper. Singles on the cleans, with quick and tight set ups. Breathe and keep working!
STRENGTH
Every 4:00 / 4 Rounds
8 Deadlifts (65%)
8 Bench Press (65%)
15 GHD Sit Up
WOD
” Unforgiven ”
50 Wall Ball
25 Power Clean (70/45)
50 Wall Ball
CAP 12:00
The Good, The Bad And The Ugly
Building on last weeks skills in the handstand and toes to bar. Then we hit another steady pacing workout where the goal is to remain consistent over all 5 rounds.
GYMNASTICS
EMOM 10
Odd : Strict Handstand Push Up/ Progressions
Even : Strict Toes To Bar/ Progressions
* 30 seconds work/rest
WOD
” The Good, The Bad And The Ugly ”
5 rounds
1 minute Max Calorie Assault Bike
1 minute Max Burpees
1 minute Max Abmat Sit Ups
1 minute Max Double Unders
1 minute Rest
Score each round separately
True Grit
Week 2 and we add a few kilos to the bar but drop a rep. Then we crank up the heart rate and try and maintain steady pacing for all 3 rounds in this simple yet effective aerobic conditioning piece.
STRENGTH
Back Squat
Every 3:00 / 4 Rounds
8 Back Squat (65%)
superset w/
12 Barbell Hip Thrusters (~50% of 1 RM Squat)
WOD
” True Grit ”
3 rounds
30/20 Calorie Row
30 Alt DB Snatch (22.5/15)
Time Cap : 15:00
Devil’s Staircase
A sinister partner triplet to fire up your weekend. Big loads, big energy and big hearts are needed to climb this staircase.
PARTNER WOD
” Devil’s Staircase ”
4-8-12-16-20 reps of
Deadlift (100/70)
Devils Press (2 x 22.5/15)
Cal Bike
Time Cap: 25
minutes
Partners can divide reps any way they want.
One partner works at a time.
Jungle Book
Snatch tech development then bring the load down for this high skill weightlifting / gymnastics couplet.
STRENGTH
Snatch Complex
Every 2:00 5 Rounds
SG High Pull
Hang Squat Snatch
Squat Snatch
*build each round
WOD
” Jungle Book ”
7 Rounds
3 Squat Snatch (60/40)
12 Toes To Bar
CAP 15:00
SCALING
L1 : (50/35)
L2 : (42.5/30) / Knee Raises
L3 : Power Snatch (35/25)/ Knee Raises
Time To Kill
Deads and benching at 60%. Then we set our sights on a fast finish in this potent little triplet. The time cap is tight so we need to push hard to the finish.
STRENGTH
Every 4:00/ 4 Rounds
9 Deadlift (60% of 1 RM )
9 Bench Press (60% of 1 RM )
WOD
” Time To Kill ”
For time.
Row 1km/800 m
60 Kettlebell Swing (24/16)
30 Burpee
Row 500/400 m
30 Kettlebell Swing
15 Burpee
CAP 15:00
Baby Falkel
Tuesdays Skills will aim to practise and refine those difficult new skills. The conditioning is a high skill workout of the same time frame as Monday, but more challenging.
GYMNASTICS
EMOM 12
Odd : Handstand Progressions
Even : Rope Climb Progressions
WOD
” Baby Falkel ”
AMRAP 15
8 HSPU
8 Box Jump (75/60 cm)
1 Rope Climb
SCORE is TOTAL ROUNDS and REPS
Exercycle
Lighter loads and higher volume for the week 1 of our Swole Cycle. Summer bodies are built in winter. Its pretty cold out so lets put in work!
STRENGTH
Every 3:00 / 4 Rounds
9 Back Squat ( 60% of 1 RM)
15 Glute Bridges (from floor)
WOD
” Exercycle ”
5 Rounds of
1:00 Alt DB Snatch (22.5/15)
1:00 Ab Mat Sit Up
1:00 Cal Bike
1:00 REST
Score is TOTAL REPS
Matt Hunt
In honour of Matt Hunt. Much loved NZ Police Officer.
PARTNER WOD :
3 Rounds of :
28 Burpees
19 Wall Ball
6 Clean and Jerk (60/40)
20 Box Jump Overs
20 Power Clean (60/40)
then max Ring Muscle Ups or Rope Climbs in remaining time.
CAP 17:00