“Team Filthy Fifty” -100 Box jump (20’/24″) -100 Jumping pull-ups -100 Kettlebell swings (16kg/ 24kg) -100 Walking Lunge -100 Knees to elbows -100 Push press (15kg/ 20kg) -100 Dynamic Supermen  -100 Wall balls (6kg/ 9kg) -100 Burpees -100 Double unders SCALING Reduce height Reduce weight Ab-Mat Sit-ups Reduced Double unders or 300 Singles Athletes can […]

WOD 4 Rounds for time of: -30 Push-ups -15 Overhead Squats (30kg/ 42.5kg) SCALING Hand release push-ups Reduce weight

Week 4 of the Clean and Jerk Cycle! 2 weeks left!! SKILL 1 Establish your Heaviest 3 Rep; -Hang Clean Pulls When the arms bend the power ends. It’s all about jumping with the shoulders back, keeping the arms long and loose. This drill will help to focus on the importance of hitting extension, keeping […]

WOD In a Team of 2: AMRAP 18 minutes, of: -12 Shoulder to Overhead EACH (30kg/ 45kg) -9 KB Swings EACH (24kg/ 32kg) -6 Pull-ups EACH SCALING Reduce weight Jumping ring Pull-ups

WOD 5 rounds for time: -8 Deadlift (70kg/ 105kg) -10 Toes-to-bar -15 Box jumps (20”/ 24”) SCALING Reduce weight Knee raises/ Knees to arm-pits Reduce height

WOD AMRAP in 8 minutes, of: -Snatch (50% of your 1 rep max) -30 Double unders Increasing Snatch by 1 rep each time, 1st round = 1 snatch 2nd round = 2 snatch 3rd round = 3 snatch SCALING 15 Double unders 90 Singles

  WOD “Outside the Box” AMRAP in 10 minutes, of: One Athlete in the team runs up to the top of the staircase and back down While the rest of the team perform -20 Air squats EACH One Athlete in the team runs up to the top of the staircase and back down While the […]