Friday 7th October 2022

PARTNER WOD

In teams of 2, for combined time:

A: 40/50-20/30-20/30-40/50 Calorie Echo bike

  • *40 Toes-to-bar in between each set (3 sets – finish on bike)

 

B: 55/70-40/50-40/50-55/70 Calorie Row OR SkiErg

  • *40 Chest-to-bar pull-ups in between each set (3 sets – finish on row/ski)

 

*16-minute time cap per couplet

*Second couplet starts at 17:00

*All reps are split as desired

Thursday 6th October 2022

A. Overhead Squat

  • 3-3-3-3-3

E2M

 

B. For time:

Buy-in: 50 50 Walking Lunge Steps

 3 Rounds:

  • 15 Hang power snatches (25/35)
  • 15 Burpees over bar

 Cash-out: 50 Walking Lunge Steps

15 min cap

Wednesday 5th October 2022

A. Deadlift

  • 2-2-2-2-2-2

E2M

Dead-stop doubles. Reset on the floor.

 

B. “Nicole”

20 min AMRAP

  • 400m Run
  • Max-rep pull-ups

Tuesday 4th October 2022

A. Push Press

  • 4-4-4-4

Superset with 8-10 DB Bent over row

E2.5M

 

B. 3 x 4min AMRAPs

  • 400m Run
  • 20 KBS (16/24)
  • Max rep Push Press (35/50)

Rest 2 minutes between sets.

Monday 3rd October 2022

A. Front Squat

  • 6-6-6-6

*Hold load above 65% 1RM

*E2.5M

 

B. 10RFT

  • 2 Devil’s Press (2 x 15/22.5)
  • 3 DB Thrusters (2 x 15/22.5)
  • 25 Double Unders

15 min cap

 

Saturday 1st October 2022

“Tommy Mac”

2RFT:

  • 12 Burpees
  • 12 Thrusters (35/50)
  • 12 Burpees
  • 12 Power Snatches (35/50)
  • 12 Burpees
  • 12 Push Jerks (35/50)
  • 12 Burpees
  • 12 Hang Squat Cleans (35/50)
  • 12 Burpees
  • 12 Overhead Squats (35/50)

30 min cap

Friday 30th September 2022

A. EMOM 10

  • 1 x Power Snatch

 Aiming to catch lower rather than wider feet.

 

B. 3 x 5min AMRAPs

  • 12 Power Snatch (40/60)
  • 50 Double unders
  • 5 Wall Walks
  • 50 Double unders

In remaining time:

  • Max cal on any machine

2 min rest in between

Thursday 29th September 2022

A. Front Squat Complex

E2M for 10 (5 sets)

  • 2 x Pause front squat + 2 x Front squat

*Perform 2 pause front squats. Pausing for 3 seconds at the bottom followed directly by 2 regular front squats

*Start your first set at 65% of your best front squat in the last 6 months. Increase from there.

 

B. For time:

10-9-8-7-6-5-4-3-2-1

  • Back squats (50/70)
  • Strict Pull-ups

16 min cap

Wednesday 28th September 2022

A. Split Jerk

  • 7×1

Every 90 seconds

 

B. 16 min AMRAP of:

  • 12 Single arm Devils press, (alternate hands)
  • 12 DB Box step ups (20”/24”)

*Every 4 minutes including 0:00 run 400m.

 

*No rest between rounds

*Score is total number of devils press and db box step ups rounds completed.

*When you return from run, start where you left off.

Tuesday 27th September 2022

A. Deadlift

  • 5-3-1-5-3-1

E2M

 

B. Choose your own adventure

For time:

  • 60 Box jumps (20”/24”)
  • 50 Alternating Dumbbell snatch (15/22.5)
  • 40 Toes to bar
  • 30 Strict Ring dips

*Break up the above reps anyway you like!

15 min cap