WODs

A. Bent over row 4 X 8-10 reps

B. EMOM X 10 minutes:
Strict pull-ups + Double-unders *
*Choose your own reps for both movements. Both movements to be completed in the same minute. Eg. 4 strict pull + 25 double-unders.

AI Bernie - not as good as the real life super hero - but still pretty awesome.

A. For time:
15-12-9-6 reps
Push Press
Run 400m

*Choose a load that allows for a challenging but unbroken first set.

EMOM x 21 minutes:
Minute 1: 7 Front Squats *
Minute 2: 15 Russian Kettlebell Swings 32/24kg
Minute 3: 12 Toes to bar

* Choose a heavy/repeatable weight with the goal of unbroken efforts.

Photo: A huge shout out to Ash who consistently works his weaknesses and puts in the hard work. Ash you truly are an inspiration. Your dramatic improvements are a direct reflection of your efforts. We can’t wait to see what you can achieve.

A. Warm-up. For quality position (Incrementing in load):
Three rounds:
Z-Press 6-8 reps
Dumbbell Front Squats x 8

B. Four cycles for max reps:
In 2:30 minutes:
Run 200m,
In remaining time:
Dumbbell Deadlift x 8 (2 x 22.5/15kg)
Dumbbell Hang Squat Clean x 6
Dumbbell Shoulder to Overhead x 4

Rest 1:30minute between cycles.
*Start each cycle at Deadlift.
*Score = total repetitions

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Partner workout
For time:
Run 1000m
150 Wallball 9/6kg
150 Dumbbell Snatch 22.5/15kg
Run 1000m

*Advanced athlete – 25 rep change over
*All others share work anyhow.

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A. Snatch Tech:
Seven sets (Increment in weight)
Power Snatch + Hang Squat Snatch + Overhead Squats

Four rounds for quality:
20 second L-Hang
100m single arm Farmers carry (50m left out/right back)
40 second Plank
100m single arm overhead Carry (left out/right back)

A. Push Press 5-5-5, 2 x 5
Increase in weight over 4 sets, holding load for 4th & 5th efforts.

B. For time:
20-16-12-8-4 reps:
Dumbbell Shoulder to Overhead 2×22.5/15kg
Toes to bar

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Four cycles:
Every 4 minutes for max repetitions:
20/16 calories (2 Row/2 Echo)
then,
AMRAP in remaining time:
7 Deadball over shoulder 45/35kg
14 Box Jump overs 24″/20″
Max Burpee Pull-ups

Rest 2 minutes

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A. Power Clean + Hang Squat Clean

B. Five rounds for time:
Run 300m
5 Power Cleans 80/50kg *
5 Front Squats 80/50kg *

*1 barbell – Choose a challenging weight that allows for mostly unbroken sets.

C. Optional extra:
3 Rounds of:
Pistol squats or Tap downs.

Choose an option suitable to your current skill level.

6 Steps To Perfecting Your Pistol Squat