Thursday 23rd April

Warm-up Floss Shoulders 3 Steady Rounds Row 500m or Run 400m 10 Jumping Squats with some weight 1 minute Handstand Walk practice

Stretch: Seated straddle stretches sides and middle 30 seconds each, laying on back scorpions 30 seconds, front rack stretch on floor for 30 seconds. 10 supermans, 10 fast feet to catch position reps.

Strength Power Clean, DB and KB Group complete 45 seconds on each side each round. 4 Rounds :90 on 1:30 off Singles Drop and Reset Even though we want you to get as many reps as possible in your allotted time window, we still want you to take the extra split second to set up perfectly before each rep.

WOD AMRAP 20 Minutes “Cindy” 5 Pull Ups or Sit-Ups 10 Push Ups 15 Air Squats Make sure the Push Ups are quality. If you’re going to take on this kind of volume, you should be training good range of motion and positions. If you cannot do pullups

Extras: Please choose ONE of the following based on perceived weaknesses.

Interval For Time 3 Rounds 50 Wallballs 20/14lbs or thrusters with a light weight 50/40 Calorie Row or 800m Run Rest 2:00 Knock out a big set of Wallballs to open each round, even if that makes the remaining reps more difficult. Get used to holding on to the ball for long periods of time.

KTB For Time 8 Rounds 10/7 Calories on Assault Bike or 50m hill sprint 8 Burpee Box Jumps 10/7 Calories on Assault Bike or 50m hill sprint Rest 3:00 8 rounds is the prescription for the best of the best. If you stop recovering enough to hold a higher output by rounds 4-6, don’t be ashamed to call it there. You could be doing more damage than good beyond that point.


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Saturday 30th May

Warm Up: SpikeBall Doubles Tournament Get a buddy and it's best of three games, winning team plays on until we have been through all the teams. Bike, row ski and stretch whilst watching the action. St

Crossfit Raw Commando