Achieve things you never thought possible
STRENGTH
E3M3M – 4 Rounds:
6 Back Rack Split squats (6 each leg)
*slightly heavier than last week
*try to stay at the same weight
CONDITIONING
Running Clock
a) 0-10 mins:
5 RFT
5 Front squats 70/50kg
10 CTB Pull ups
10-12 mins – REST
b) 12 – 22 mins:
5 RFT
5 Power Cleans 70/50kg
10 Box Jumps 24/20”
STRENGTH/SKILL
E2M2M – 8 Rounds:
1 Power Clean + 1 Hang Squat Clean + 2 Jerks
*build to a heavy C & J complex
CONDITIONING
2 RFT:
90 Double unders
30 Med ball twists 10/6kg or 20/14lbs (R+L=1)
30 Push ups
30 Med Ball Sit ups
30 Burpee Box Step Ups 24/20”
*16 min time cap
STRENGTH
E2M2M – 4 Rounds:
a) 5-7 Seated SA KB strict press/arm
b) 5-7 Inverted Barbell Row (hold for 2 sec with chest touching barbell)
*alternate between a and b. 2 mins to complete a and 2 mins to complete b.
CONDITIONING
18 min AMRAP
6 Push Jerks 61/42.5kg
7 Burpee Pull ups
10 KBS 32/24kg
200m Run
CONDITIONING
Sniper’s 30th Birthday WOD
Partner Up.
a) 60 RFT:
2 Deadlifts 102.5/70kg
2 Lateral Burpees over the Bar
*Rest 5 mins
b) 30 RFT:
3 Thrusters 42.5/30kg
3 Pull ups
*Go round for round for 60 and 30 rounds total.
*1 Bar and change weight in your rest time between wods.
*40 min time cap
This timetable starts from Fri Feb 21st, 2020!
STRENGTH/SKILL
3 Rounds (18 mins):
Min 1 – 14-20 Handstand Shoulder taps in
Min 2 – Rest
Min 3 – 5 Rock and Hold for 5 sec Bent arm Headstand/Frog stand.
Min 4 – Rest
Min 5 – 5 KB Goblet Reverse lunges/leg (band around inside front leg)
Min 6 – Rest
CONDITIONING
10 RFT:
10 Wall Balls 10/6kg or 20/14lbs
3 Devil Presses 15/10kg
*15 min time cap
CONDITIONING
E4M4M – 7 rounds (28 mins):
250/200m Row or 200m Run
15 Gorilla Box Jump Overs with hand release 24/20”
3 Power Snatch (build in weight)
STRENGTH
E2M2M – 3 Rounds:
a) 10 Dual DB Bench press
b) 10 Strict CTB pull ups
*Alternate between a and b. 2 minutes to complete a and then 2 minutes to complete b. 3 Rounds each.
CONDITIONING
3 Rounds:
3 min AMRAP
10 Cal Row
10 Hand Release Push ups
10 Kipping pull ups
*3 mins Rest
*increase by 1 rep each round. EG: 10 Cal Row, 10 HRPU, 10 PU, 11 Cal Row, 11 HRPU, 11 PU, 12 Cal Row, 12 HRPU, 12 PU etc… until 3 mis is up.
*start the next 3 min AMRAP where you left off.
CONDITIONING
EMOM – 8 Rounds (24 mins)
Minute 1 – 1 Round of DT
Min 2 – 12 TTB
Minute 3 – Rest
*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
*RX weight is 61/42.5kg or RX+ 70/47.5kg
STRENGTH
E3M3M – 4 Rounds
8 Back Rack Split Squats (8 each leg)
*slightly heavier than last week
*try to stay at the same weight
CONDITIONING
15 min AMRAP
50 Cal Row or 800m Run
25 Wall Balls 10/6kg or 20/14lbs
100 OHS 20/15kg
25 Push ups
50 Box Jumps 24/20”