1. Warm Up
2. Technique Work: Hang Power Cleans
3. Conditioning:
Partner WOD - AMRAP 15
1. Row 250M
2. AMRAP
7 Dead Lifts 50/35
5 Hang Power Cleans 50/35
3 Shoulder To Over Head 50/35
The workout starts with a person (1) Rowing, and a person (2) completing the AMRAP. When (1) completes the row, partners then swap. The score is the individual score on the AMRAP.
4. Recovery
1. Warm up
2. Conditioning: with a partner, five rounds for time of:
150/100 kg partner deadlift, 15 reps
25/21" box jump, 30 reps
Hand release push up, 30 reps
Run 200m together each carrying a 20/10 kg bumper plate
3. Recovery
1. Warm up
2. Skill practice: fifteen minutes to work on gymnastics skill of choice:
Single leg squat
Handstand: hold, walks, negatives, push up, kipping
Ring dip
Back lever
Kipping swing
Etc.
3. Conditioning: partner workout, as many rounds as possible in twelve minutes of:
a. Run, 400m
b. As many rounds as possible of:
60/40 kg hang power clean, 5 reps
Burpees, 5 reps
Partner 1 beings with part (a), partner 2 begins with (b). As soon as partner 1 gets back from the run they begin part (b) and partner 2 begins part (a). Score is your individual number of rounds on part (b).
4. Recovery
1. Warm up
2. Skill practice: three rounds of:
Handstand push up, 5 reps (make it challenging) or negatives
Rest, 2 mins
3. Conditioning: teams of two; alternating one person working, one person carrying the kettlebell &/or walking beside them; cover as much distance as possible in each of the following couplets:
Couplet 1 (5 mins):
16/12 kg kettlebell walking lunge, 10 steps
16/12 kg kettlebell sit up, 10 reps
Couplet 2 (5 mins):
Burpee broad jumps, 10 reps
16/12/kg kettlebell russian twist, 10 reps
Couplet 3 (5 mins):
Bear crawl, 10 hand steps
16/12 kg kettlebell swing, 10 reps
Couplet 4 (5 mins):
Backwards burpee broad jump, 10 reps
16/12 kg kettlebell floor wiper, 10 reps
4. Recovery
Please have a look at this link for details of our family fun day and marathon row!
1. Warm up
2. Strength training;
Back squat, 3-3-3-3-3 reps
3. Conditioning: pairs workout; AMRAP in 3 mins for each couplet, one person on (a) and one on (b), swap when (b) is completed, score is the sum of all the reps from part (a):
Couplet 1:
(a) Wall climb
(b) 70/50 kg prowler push, 40 m
Rest, 1 min
Couplet 2
(a) Bootneck star jumps
(b) Row, 200 m
Rest, 1 min
Couplet 3:
(a) Mountain climber
(b) Sled drag, 40 m
Rest, 1 min
Couplet 4:
(a) Burpee
(b) Run, 100 m
3. Recovery
Kate 62.5 kg
Paul 85 kg
Steve 72.5 kg
Chelsea 60 kg
Karlyne 50 kg
Rachel 55 kg
Sally B 55 kg