[1.] Warm Up
[2.] Strength/Skill
5 sets of:
[5] Seated Box Jumps [max height]
[15 sec] Max Air Squats [max reps]
*Perform BJ’s then immediately max out on AS’s in 15 seconds, rest 1-3 min b/w supersets.
[3.] Work Capacity
“Snatcher”
For time:
[30] Double Dead Snatches [2x24kg/2x16kg]
*See previous scores here: 6/14
[4.] Finisher
20, 16 & 12 reps of:
Toes to Bar
Knees to Elbows
Jackknife Sit Ups
Post comments & scores…
Perry getting after some
handstand push ups
[1.] Warm Up
[2.] Strength
5 sets x 8 reps of:
Double Russian Swings
[max] Ring Support [holding top position of the ring dip]
*Alternate movements, rest 1-3 min between supersets.
[3.] Work Capacity
“Icy Hot”
20, 16 & 12 reps of:
Double Squat Thrusters [2x20kg/2x12kg]
Jumping Slam Balls [20#/14#]
Then…
[100] Air Squats
[4.] Finisher
Tabata Interval of:
Knees to Elbows
V Up Sit Ups
*Alternate movements, e.g. 20 sec kte, rest 10 sec, 20 sec vu’s, rest 10 sec and so on for 4 minutes/8 work intervals.
Post comments & scores…
Bray is all geared up
for his first season of football!
[1.] Warm Up
[2.] Strength [load]
Perform 6 sets x 6 reps of:
Double Dead Clean & Jerks
*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets.
-Modify movement if required.
[3] Work Capacity [time]
“Long Haul”
Perform for time:
[500m] C2 Rower
[800m] Run
[48] Double Horizontal Rows [2x20kg/2x12kg]
[72] Double Floor Press [2x20kg/2x12kg]
[96] Air Squats
[400m] Run
-Scale loads/reps and modify movements if required.
[4.] Finisher [couplet]
Perform 2-3 rounds of:
[20] Stationary Spiderman
[20] Lying Split Toe Touch
-Modify movements if required.
Post comments & scores…
Maddox power snatching
the 28kg with ease!
[1.] Warm Up
Perform 16, 12, and 8 reps of:
Air Squats
Sumo Deadlift High Pulls
Butterfly Sit Ups
Double Floor Press
-Use a light to moderate load for loaded movements.
[2.] Work Capacity [time]
“Frantic Fifties” [This is our adaptation of CrossFit WOD "Filthy Fifty"]
[50] Elevated Sumo Squat Jumps [16kg/10kg, 2x6" boxes]
[50] Renegade Rows [2x12kg/2x8kg]
[50] Overhead Sumo Deadlift High Pulls [20kg/12kg]
[50] Step Ups [24"/18"]
[50] Jackknife Sit Ups
[50] Push Ups [dbl. bu/standard]
[50] Double 1 Leg Deadlifts [2x12kg/2x8kg]
[50] Air Bells [16kg/10kg]
[50] Deck Squats
[50] Lateral KB Jumps
-Scale loads/reps, and modify movements if required. Record loads and time.
See previous scores here: 2/14
[3.] Finisher [reps]
Perform a Tabata interval of:
Seated Twists [12kg/8kg]
*With a running clock perform maximum reps possible in 20 sec, rest 10 sec, max reps in 20 sec rest 10 sec and so on for 4 minutes/8 work intervals.
Post comments and scores…
Holly receiving her USA Kettlebell Lifting Rank VI Certificate
for the Single Snatch from her extremely proud coach!
[1.] Warm Up
Perform 3 rounds of:
[8] Air Squats
[8] Sit Ups
[8] Russian Swings
[8] Push Ups
[8] Ring Rows
-Use a moderate load for swings, this is just a warm up.
[2.] Work Capacity
“Seriously?”
Perform for time:
[64] Deck Squats
[56] Jackknife Sit Ups
[48] Overhead Swings [32kg/24kg]
[40] Burpees
[32] Pull Ups
[24] Turkish Get Ups [24kg/16kg]
-Scale loads and modify movements if required. Record time.
[3.] Finisher [reps]
Perform a Mikko interval [30/15] of:
[6 min] Seated Twists [16kg/8-10kg]
*With a running clock perform MRP [maximum reps possible] in 30 sec, rest 15 sec, then repeat for a total of 8 intervals or 6 minutes.
Post comments, loads, times and reps…
Check out Holly at HQ working out
2 days before she’s due to deliver her first child,
thats hardcore!
Good luck with the labor and delivery Holly!…
[1.] Warm Up [reps]
Perform a 6 minute Tabata triplet set of:
Double Unders / Single Unders
Air Squats
Push Ups
*With a running clock perform du’s for 20 sec, rest 10sec, air squats for 20sec, rest 20sec, push ups 20sec, rest 10sec, then repeat the cycle two more times for a total 6 minutes.
-Modify movements if required.
[2.] Work Capacity [time/load]
“Dilemma”
Perform 5 rounds for time of:
[20] GHD Sit Ups / [30] Jackknife Sit Ups
[MrepsP] Double Push Jerks [2x24kg/2x16kg]
*MrepsP – maximum reps possible. Rack the KB’s and perform as many reps as possible without setting the bells down, if they drop from the rack position the set is over.
-Scale loads and modify movements if required. Record time & total jerk reps.
[3.] Finisher [time]
Perform 4 rounds of:
[400m/.25] Run
-Rest 90 sec b/w rounds. Record
-Post comments, loads, and times…
The Dynamic Duo!
Rodrigo and Frankie get their twist on PINK style!
