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Friday 02/05/2026

“Finisher Friday”


Warm-Up:

3 rounds: 10 med ball cleans, 10 push-ups, 100m jog


Deadlift: 5x5

Accessory:

3 sets of 10 DB glute bridges 5/5 each leg



WOD

(Teams of 2 – 22 Min Cap)

Buy-In: 400m Run (together)

Then 5 Rounds (split reps):

20 Wall Balls

20 KB Swings

20 Jumping Lunges

Finish with 400m Run together

 
 
 

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Warm Up: 2 rounds 10 jumping jacks 10 band face pulls 8 empty-bar presses Strict Press 5X5 - Add weight each time Accessory : 3 rounds 10 lateral raises 8 empty barbell back press WOD-3 rounds For Tim

 
 
 
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Warm-Up - 3 rounds 45 Sec Bar Hang 10 band pull-a-parts 10 Scap push-ups 10 PVC Pass thru & ATW Tempo Bench Press 4 sets x 5 reps Tempo: 3 sec down, 1 sec pause, press Super Set into 8 Single arm bent

 
 
 
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Warm-Up- 10 m min Row 2 minutes PVC x 10 each pass-throughs front squat behind-neck press snatch grip push press 90 sec bar hang Overhead Squat Work 1 x 5 PVC OHS 3 x 5 empty barbell OHS (or training

 
 
 

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