front rack lunges

15 Oct 2015 – Conditioning: Cardiac Power Intervals

Cardiac Power Intervals

The goals for this workout are:

(1) Elevate your heart rate maximally during each interval. You need to be able to push as hard as you can go
(2) During rest periods your heart rate needs to recover to 130 bpm (if you have a HR monitor)

WORKOUT OF THE DAY

8 x 1 minute on : 2 minutes off (Alternate between A & B)

A) 10 Unbroken deadlifts (100 / 70 kg)
20 wall balls (9/6 kg)

B) 10 Unbroken front rack lunges (60 / 40 kg)
10 over the bar burpees

C) In remaining class time:
Practice Handstands!

03 Aug 2015 – Bar Muscle-up Skills

A) Gymnastic Skill: Bar Muscle-up

B) Conditioning
B1) In 12 minutes get as far as possible:
1, 2, 3 Bar/Ring Muscle-ups
2, 4, 6 Front rack lunge (70/45 kg)
OR
2, 4, 6 Ring/Russian dips
2, 4, 6 Front rack lunge (50/35 kg)

B2) "I go, you go" - 6 minutes to get as far as possible
20m, 40m, 60m Shuttle sprint
'Resting partner' must hold a plank position

- P1 completes a 20m shuttle while P2 holds a plank. P2 then completes a 20m shuttle while P1 holds a plank
- P1 then completes 1 x 40m Shuttle, while P2 holds a plank. P2 then completes a 40m shuttle while P1 holds a plank

28 Mar 2015 – Guest Day

Be sure to give a warm welcome to all of our guests joining us for this spicy partner WOD today!

In 15 minutes, working in partners:

Partner 1: Runs 400m
Partner 2: AMRAPs
6 Push press (50/35 kg)
8 Front rack lunges (50/35 kg)
10 Sit-ups

- When Partner 1 returns from the run the partners switch
- Carry on from where your partner finishes
- The score is total rounds of the AMRAP completed as a team