Author: Sean O'Neill

Metcon (AMRAP – Reps) With a Partner. Bring your mate and get amongst it! As many reps as possible in 24 minutes: Row 1km (split however see fit) Then… Power Clean (60/45) Toes to Bar Pistols/leg Ascending ladder – I do 1 PC then you do 1 PC, then I do 1 T2B then you…

Warm-up Coaches 5-8 minutes: Generalised Lower and upper body warmup focusing as well on split jerk techniques Split Jerk (3-3-3-3-3-3) Today in between sets you will superset your split jerk sets with 10 GHD situps for those not as conditioned in the movement. For those that are, perform 20 reps. Metcon (2 Rounds for reps)…

Warm-up Coaches 5 minutes to warm up: Shoulders Posterior Chain Gymnastics Pullup workshop! This workshop is a little time to work on and/or improve pullup efficiency and technique with help from coaches. Few tips to keep in mind: – Keeping tummy, glutes and back tight – Maintain hollow and Arch Position – Push away from…

Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Today’s time cap is 28 minutes. This is very do-able inside this cap however scaling for this WOD should include either taking rounds back to 3 or 4 or take run and/or reps back.

Warm-up 2 rounds through: :45 Shoulder Dislocates with a theraband Rest :15 :45 Step-ups Rest :15 :45 Banded Lat Pulldowns Rest :15 :45 Quadruped Crawl – forward and reverse Rest :15 Metcon (AMRAP – Rounds and Reps) Complete as many reps as possible In 8 mins: 2 Rope Climbs (15ft) 10 Box Jumps (24/20″) 20m…

Back Squat (5-5-3-3-5-5) Wave Load: Build through the first set of 5’s and set of 3’s. The sets of 5’s on the way home should be heavier than the original sets of 5. 5’s should work around (60-70%) and 3’s should work (70-80%). Record your last set of 5 Metcon (Time) 3 rounds for time:…

Warm-up With your partner for the workout: complete “rolling” on the rower 3 rounds each: you must land the rower on 100m exactly. For every (M) that you are away from 100 you owe coaches 1 pushup together. Example: Score 108m = 8 pushups or 96m = 4 pushups EACH Metcon (Time) With a partner…

Warm-up 1:30 Wall Facing Happy Baby 1:30 Partner Assisted Straddle Rest as required then… Complete 2 rounds through: 12 DB Half Kneeling Arnold Press (6/s) 12 Ring Rows or Inverted Rows Rest as required then… Complete 2 rounds through: 10m Duck Walk 10 Box Pistol Negatives (5/s) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP…

The Ghost (AMRAP – Reps) 6 rounds, 1 min per station, of: Row/Air dyne (calories) Burpee Bar Touch Double Under Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. *Only use the rower if numbers are…