A1: 8-8-8-8 Weighted Push-ups A2: 10-10-10-10 (Weighted) Hip Extensions Start every 1:30min one of the exercises (alternating). B: In Teams of 2, AMRAP in 16min of: 16 Power Snatches @ Light - Medium 16 Push Press @ same load 16 Lateral Burpees over the Bar CROSSCIRCUIT 7min ON / 2min OFF: Station 1 For 7min [...]
AMRAP in 30min @ STEADY PACE of: 8 Power Cleans @ Medium Run 200m 8 Back Rack Lunges @ Medium Row 200m 8/8 Single Leg V-Ups Ski 200m BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 16 DB Suitcase Lunges 8 Push-ups / 8 Ring Rows (alternate every [...]
A: Every 90sec. for 12min do: 1 Power Snatch + 2 Overhead Squat B: "First Cut" 4 rounds for time of: 400m run 3 (legless) Rope Climbs 7 Squat Snatches @ Heavy Scales: Rope Climbs: 3 Lying Rope Climb with Toes to Rope or 15 Pull-ups Squat Snatches -> Power Snatches STRENGTH WOD A1: 5x6 [...]
A1: 8-8-8-8 Front Squats A2: 4 sets of 8 Arnold Press (per side) @2020 Start every 1:30min one of the exercises (alternating). B: 15 rounds of: 2 Bear Complex @Light (should be unbroken) Run 100m GYMNASTICS BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 6 DB Squats 6 [...]
A1: 8-8-8-8 Strict Pull-ups A2: 4 sets of 6 Double KB Clean + Jerk Start every 1:30min one of the exercises (alternating). B: 3 sets of AMRAP in 5min: 10 Pull-ups 10 KB-Swings @ Medium 20m Lunges Rest 2min between AMRAPs. OLYMPIC WEIGHTLIFTING A: Go every 2 min For 10 sets of: 2+2 Hang Clean [...]
A1: 10-10-8-8 Deadlift A2: 4 sets of 5 Box to Box Jumps A3: 4 sets of 8 Dips Start every 1:30min one of the exercises (alternating). B: For time of: 45-30-15 reps of: Double Unders 15-10-5 reps of: Double DB Deadlifts @medium Sit-ups Buy-in for each set: 5 Burpees STRENGTH WOD A1: 6x6 Front squat [...]
MONDAY Strength: Heavy Deadlift + Jumps + Chest / Short Metcon TUESDAY Strength: Pull-ups, KB C+J / Short Metcon Intervals mainly bodyweight WEDNESDAY Strength: Front Squats + Single Arm Press / Long Metcon THURSDAY Strength: Snatch + Overhead Squat / Former CF Games 2019 Workout FRIDAY Steady Pace Workout incl. Cleans, Lunges, Abs SATURDAY Strength: [...]
It's BENCHMARK WEEK! "Eva" 5 rounds for time of: 800m Run 30 Kettlebell Swings, 2/1.5 pood 30 Pull-ups OR "Kelly" 5 rounds for time of: 400m Run 30 Box Jumps 30 Wall Balls Submit your scores here: LINK CROSSCIRCUIT 7min ON / 2min OFF: Station 1 Start with Damper 5 and work your way up [...]
It's BENCHMARK WEEK! A: 12min to find your 1RM Clean & Jerk OR 1RM Bench Press B: Max effort cals on Assault Bike within 30sec Note: read the cals exactly when time is over. Rest at least 5min after this one. C: "Grace" For time of: 30 Clean & Jerk 60/42.5kg OR "Elizabeth" 21-15-9 reps [...]
A: 12min to find your 1RM Snatch OR 1RM Overhead Squat B: “Isabel” For time of: 30 Snatches 60/42.5kg OR "Jackie" For time: Row 1,000 meters 50 Thrusters, 20/15kg 30 Pull-ups OR "Amanda" 9-7-5 reps for time of: Muscle-ups Squat Snatches, 60/42.5kg Submit your scores here: LINK STRENGTH A: Find your 1RM Back Squat B: [...]