Complete [A] then [B]: [A] 7 sets of 3: Front Squat Note: Rest as needed between sets [B] Rowing: Row 250m Rest 30 Seconds Row 500m Rest 60 Seconds Row 750m Rest 90 Seconds Row 1000m Rest 2 Minutes Row 2000m WARMUP: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups Row 200m 10 Situps 10 Jump squats 3 x Back squat at increasing warm up weights
WOD #18 21-15-9 of: Squat Cleans (62/40 kg) Ring Dips WARM UP: Samson stretch Spiderman Stretch 5 Inch Worm Push-ups 5 Pull-ups 5 Toes-to-bar Jog 400m Burgener warm up SCALING: Reduce Clean Weight Banded Dips
The ability to carry loads over large distances has been an important aspect of soldiering for thousands of years. The ability to move across the battle field without fatigue inhibiting a soldiers ability to fight is just as important for the tactical athlete today as it was for Hannibal and his Army in 218 BC. For the civilian population hiking through mountains with weight is not a task you want to do without the [...]
21-15-9 of: Deadlifts (102/75 kg) Burpees Over The Bar Box Jumps (24"/20") WARM UP: Samson Stretch Calf Stretch Glute Bridge, 20 reps Pull-ups, 5 reps Jumping Lunges, 10 reps Broad Jumps, 5 reps Jog 400m SCALING: Deadlift: Reduce Weight Box Jumps: Steps Ups
3 Rounds of: Wall-ball (20/14 lbs) Sumo deadlift high-pull (52/40 kg) Box Jump (20" box) Push-press (42/35 kg) Row (Calories) Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. One minute rest at the end of each round. This workout is commonly named "Fight Gone Bad". We have increased the weights used to ensure you develop more strength with intermittent [...]
5 Rounds for time: 15 Thrusters (42/30 kg) Run 400m Warm-up: Calf Stretch Samson Stretch Arm Circles Walking Lunges Glute Bridge Push-up Plus Run 200m Scaling: Thrusters - If you cannot press do front squats. If you cannot squat do deadlifts and push press. Run - If you cannot run then Row 400m.
For Time: 75 Pull-ups Run 400m 75 Push-ups Run 400m 50 Pull-ups Run 400m 50 Push-ups Run 400m 25 Pull-ups Run 400m 25 Push-ups Run 400m Time to beat: 18:32 Warm-up: Calf Stretch Samson Stretch Arm Circles High Knees Butt Kicks Walking Lunges Glute Bridge Push-up Plus Run 200m Scaling: Pull-ups - Reduce Reps or change to a lying ring row Push-ups - Reduce Reps or change to push-ups for knees Run - Change to [...]
There is and has always been a requirement within the Australian Defence force (ADF) to perform mentally and physically arduous tasks, often in less than ideal circumstances. All members of the ADF will at some point be push physically and to outside there comfort zone. Serving members of the ADF who do well are more often than not those that have spent hours of their free time ensuring they are ready for the challenge. [...]
Complete [A] then [B]: [A] 7 sets of 3: Back Squat Note: Rest as needed between sets [B] 20 Min EMOM: Assault Bike Odd Minute max calories Even Minute Rest WARMUP: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups Row 200m 10 Situps 10 Jump squats 3 x Back squat at increasing warm up weights
5 Rounds for Time: 21 Wallballs (20/14 lbs) 15 Pullups 9 Power Cleans (60/45 kg) 6 Muscle Ups WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups 10 Push-ups Plus Row 200m 10 Situps 10 Burpees Scaling: Wallballs: Reduce weight or use dumbbells for a thruster Pullups: Banded Pull-ups or Toes-to-bar Power Cleans: Deadlift Muscle Ups: Dips or banded dips
