W.O.D MONDAY 27th June 2022

A Plyometric Development Two sets of: “Depth Drop Series” x 1 Depth Drop x 1 Depth Drop + Max Height Jump x 2 Depth Drop + Broad Jump x 3 B Split Jerk Work A. Every 90 seconds, for 3 minutes (2 sets): Press from Split Jerk Position x 3-5 reps B. Every 90 seconds, for...

W.O.D TUESDAY 28th June 2022

A Front Squat Six sets of: Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat (perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single) Rest 2 minutes B SIT DOWN Every 4 minutes, for 12 minutes (3 sets) for times: 500/400 Meter Row 15...

W.O.D SATURDAY 25th June 2022

This weekend ALLSTARS will be held, good luck to all the teams that are competing! A Practice Round 10 Synchro AbMat Sit Ups 5 Double Dumbbell Front Squats each 1 lap sled push each B HAIR OF THE DOG [Team of 2] For Time: 100 Synchro AbMat Sit Ups 50 Double Dumbbell...

W.O.D FRIDAY 24th June 2022

A Clean Work Every 2 minutes, for 16 minutes (8 sets): Clean x 1.1 reps @ 75-90% of 1-RM Clean (rest 10-15 seconds between the two reps) For all 16 cleans today, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable...

W.O.D THURSDAY 23rd June 2022

A Posterior Chain Development Five sets of: Barbell Hip Thrusts x 6-8 reps @ 20X1 (go heavy on these – a good starting weight might be around 75% of your 1-RM Deadlift) Rest 60 seconds Strict Pull-Ups x Max Reps @ 21X0 (please use bands if needed to perform at least 5...

W.O.D WEDNESDAY 22nd June 2022

A BAD BOYS FOR LIFE “FIght gone bad” style, if needed for space stagger the start but keep the order the same EMOM 32 (8rnds): 1. Row Cals 2. KB Swings (24/16kg) 3. Wall Balls 4. Rest min Score= total reps (1 cal= 1...