WARRIOR Workout It’s that serious we only take on the Warrior WOD once per week. Expect anything!
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RX Strength/Skill Week 2 (Snatch) Every 90s x 8 2 muscle snatch + 2 drop snatch *focus on explosive technique Workout AMRAP 10 10 hang power snatch (50/35kg) 20 wall
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METCON Workout AMRAP 10 10+10 front foot elevated split squat 10 HR push ups (target 3-5 rounds) 2 mins rest EMOM 25 Min 1: 14/12 cal row Min 2: 4-8
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RX Strength/Skill Week 3 (Clean and jerk) Every 90s x 10: complete: 1 squat clean + 2 split jerks *speed under the barbell Workout For time: 60/50 cal A/B EMOM
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METCON Workout AMRAP 28 20 shuttle runs 20 KB swings (russian) 20 down ups 20 Db renegade row (10 each side) rest 2 mins EMOM 8 Min 1: 30-40s hollow
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METCON Workout (Station Work) 2 mins work at each station -assault bike -dual db burpee -assault bike -air squats -assault bike -dual kb farmers walk 3 rounds (Total 36 mins)
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METCON Workout 2 mins on / 2 mins off (A, B, C, A, B, C, A, B, C) A) 30 Wall Balls Max SA Devils Press in remaining time B)
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WARRIOR Workout It’s that serious we only take on the Warrior WOD once per week. Expect anything!
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METCON Workout Row, row, row” (m) (f)1000/850m x 2 (rest 2 mins after eachdistance) 650/ 600m x 4 (rest 60s after eachdistance) 500/450m x 6 (rest 30s after eachdistance) TC
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METCON Workout Core Warm up AMRAP 6 8 sit ups 3+3 turkish get ups (KB) SA KB OH shuttle walk *alternate arms each round rest 2 mins AMRAP 28 1km/0.8
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