Test Week June ‘22 To help you plan your strategy and approach for Test Week, here is a breakdown of the WODS you will be taking on. As...

In a time cap of 30 mins complete DT Variation 3 Deadlift - 2 Hang Power Clean - 1 Push Jerk 1 Outdoor Indoor Run 4 DL - 3 HPCL - 2 PJ 1...

🅹🆄🅽🅴 🅸🅽 🆃🅷🅴 🅱🅾🆇 6th - 12th June 2022 One week, two great events. Test Week is back and starts on Monday 6th June. This time...

WOD 1 - AMRAP IN 10 MINS: 16 Sit Ups 8 Hang Power Cleans (42.5/30) 3 MINS REST WOD 2 - AMRAP IN 10 MINS: 16 Box Steps (20/16) 8 Hang...

Murph 1 mile run 100 pull ups 200 press ups 300 squats 1 mile run (weighted vest)

Super Sunday Strength Session Back Squat 5 x 5 Reps Across As Heavy As Possible Warm up Sets 2 x 10 x empty Bar 1 x 5 1 x 3 1 x 1 1 x 1 1...

"I'm Back" 30 min EMOM min 1 - 10 Pull ups min 2 - 10 Deadlift 90/65 kg min 3 - 10 DB Bench Press 22.5/15 kg

FOR TIME: (30 MINS) SPLIT REPS 50 S/A ALT Clusters (22.5/15) 20 T2B / 30 Knee Raises 20 Box Jumps / 30 Steps 50 Thrusters (20/15) 20 T2B...

For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s...

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian...

“Overhead” 5 x 5 reps shoulder press into 5 x 3 reps push press into 5 x 1 rep push jerk Advanced 5 x 5 push press into 5 x 3 push jerk...

4 X 7 MIN AMRAP (NO REST) ALWAYS START THE ROUND WITH ONE OF THE FOLLOWING OPTIONS: 500m Run 50 Box Steps 40/34 Cal AD 140/280 Skips IN...

FOR TIME: (35 MIN TIME CAP) 500 CAL AD / 400 CAL ROW 3 POWER CLEANS 6 BOX JUMPS 12 SIT UPS A - AD / ROW B - COMPLETES ONE ROUND SCORE =...

Past half way through May already and the cracking Wods keep coming. Today : Warmer Uppererer 1 push up 1 sit up 1 squat 1 rig Run plus 1...

Mobility Warm Up WOD RXD = 500m Run or Row Scaled 1 = 400m Run or Row Scaled 2 = 300m Run or Row Every 3 mins x 6 Rounds Rounds 1-3-5 =...

FOR TIME: 210 DU’s / 420 Skips 150 WBS (9/6) 90 STOH (60/42.5) Options 1 - 10 rounds of: 21 DU’s / 42 skips 15 WBS 9 STOH 2 - 5 rounds...

4 x 200 m row each. 2 rounds each of : 5 sit-ups 5 push-ups 5 squats Workout : 500 m row or run together Then 3 rounds of : 10 down n ups...

Group Warm up 9 min AMRAP 150 m Row 10 Good Mornings 10 Mobility Squats 10 Spider Lunges 10 T Push ups WOD 10 Rounds For Time 9 Deadlift...

Monday 09/05/22 “Murindy” Power Clean and Push Press Practice WOD 1000 m Row or Run 10 Ground To Overhead 60/42.5 5 Rounds 0f Cindy 10...