Author Archives: AB

STRENGTH DAY

WORKOUT OF THE DAY

STRENGTH

A.Split Jerk technical 1RM ~ 12 minutes

B. 5 minute EMOM

1 Power Clean + 4 Push Press -10kg of whatever you built to

CONDITIONING

Buy in 100 Double Unders 100

-then-

3 Rounds

10 Overhead Squats 35/20kg

10 Power Snatches 35/20kg

-then-

Buy out 100 Double Unders

 

MASTERS and MAJOR LEAGUE WOD

We are rolling straight into another online comp with today’s workout being the first one for the Major League and Masters League.  There is no obligation for you to be registered in the competition to come in for the workout.  It’s just another WOD.

However, if you are registered, then please ensure you are aware of what standards you should be observing and what weights you should be using.  There are three categories to choose from (see the image below).  This competition will run for 4 weeks and we will program the workout each Tuesday.

Good luck!

WORKOUT OF THE DAY

CONDITIONING

For time:

50 Double Unders

50 Back Squats 50/35kg

50 Alternating Dumbbell Snatch 22.5/15kg

50 Push Press 50/35kg

50 Double Unders

*see below for different scaling options

OPEN WORKOUT 20.5……THE LAST ONE

Hey guys, this is the final workout for The Open.  It’s a good one to finish on and it brings with it a brand new format – you can break up the movements however you want.  For example, you can do 10 cals on the Rower, then 15 Wallballs, then 1 Muscle Up or Pull-up.  If you cannot do either of these, you have the option to spend the remaining time of the 20 minute cap attempting to get your first one, or if you are not fussed about that and you are just after a good workout, you can scale further to Ring Rows.

Have fun!

WORKOUT OF THE DAY

CONDITIONING

For time, with a 20-minute time cap:

40 Muscle Ups (scale to pull-ups)

80 cal Row

120 Wallballs

***The reps can be broken up any way you want

MURPH

WORKOUT OF THE DAY

CONDITIONING

“Murph” Partitioned into 10 rounds (optional: pairs, alternating full rounds)

1600m Run

-then-

10 Rounds for time:

10 Pull-ups

20 Push-ups

30 Squats

-then-

1600m Run

EMOMS & AMRAPS

WORKOUT OF THE DAY

CONDITIONING

A. 9 Minute EMOM

1) 30sec back to wall handstand hold

2) 8 strict Pull-ups/12 Ring Rows

3) 5 Strict HSPU/8 Deficit Push-ups/ 10 Push-ups

 

B. 12 Minute AMRAP

16 Pull-ups

8 Overhead Squats 35/20kg

4 Snatches 35/20kg

%d bloggers like this: