Workout of the Day 14 June 2019

Back Squat
3-2-1
20 mins to play with these numbers; not necessarily
aiming for a 1RM today, but go heavy on each work set

From 0-5 mins, AMRAP:
10 Burpees
10 KB Swings, 24kg/16kg
5-7 mins – rest
From 7-12, AMRAP:
10 K2E
10 Pistols
12-14 min rest
From 14-19 min, AMRAP:
20 Double Unders
20 AB-mat Sit-Ups

Depending on the class, you may start on any of the couplets. Score in Wodify as separate AMRAPs in the order above.

Scaling
K2E - hanging knee raises or h-sits
pistols - lunges

Extra Training

Deadlift (3-2-1)

20 mins to play with these numbers; not necessarily aiming for a 1RM today, but go heavy on each work set

Log your Results via your WODIFY account

Workout of the Day 12 June 2019

Turkish Get Up 
10 minutes – choose a weight and keep moving for 2 reps at a time on each side

9-7-5
Muscle Up
Thruster 70/47.5kg
Scale muscle ups to 15-12-9 reps of burpee pull-ups
Ensure that you challenge yourself with the thruster weight

Extra Training
Hip Thrust
15-10-5-20
Increase weight through first 3 sets and then back off for the last set

Weighted Hip Extension
3x15
slow eccentric

Log your Results via your WODIFY account

Workout of the Day 11 June 2019

3 rounds for time:
30 double unders
10 power clean, 60/40kg

Then...

3 rounds for time:
15 cals row/bike
10 shoulder to overhead, 60/40kg

* Score is combined total time for both workouts, even though there will be rest in between

* You may start on either of the workouts

* Amount of rest in between will be determined by the coach

Extra Training

Accumulate 2 mins L-sit

Squat Clean Thruster
1-1-1-1-1

Log your Results via your WODIFY account

Workout of the Day 6 June 2019

Back Squat
1-1-1-1-1-1-1
Aim is to hold ~90% of your 1RM for all reps

Finisher
3 rounds for max reps:
1 min Burpees
30 secs rest
1 min Pull-ups
30 secs rest
1 min DB Thrusters, 22.5kg/15kg
30 secs rest

*group up with 3 friends and share equipment, each starting on a different movement
*total reps is the score

Extra Training

Romanian DeadLift
8-8-8

Split Jerk
1-1-1-1-1

Log your Results via your WODIFY account

Workout of the Day 5 June 2019

Testing Day

Shoulder Press
1RM

Max effort KB Swings unbroken, 24/16kg
As soon as KB is put down the effort is over.
No resting the KB on the body in an effort to rest and then continue - keep it legit.

Max Effort Double Unders Unbroken
You may take 1 attempt if this is all you need, but you may take up
to 3 attempts if you are prone to tripping.
Count your single best attempt as your score

Max Effort 500m Row

Extra Training
3 rounds for time of:
25 Wall Balls, 9/6kg
25 Hip Extensions
Run, 200 m

Log your Results via your WODIFY account