2-3 min light cardio
1+1 couch strech
1+1 min banded bully
1+1 min OH strech

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

Last Home WOD
We are doors open tomorrow Thursday 29th! Welcome back!
No membership? You can get book a class and get it set-up online through Pike directly.
See you soon!

A) NOTES
- Strength: This EMOM should be very challenging, but the variance between positions means you'll be recovered enough between each piece. Shorten the hold time if necessary.
- Metcon: Our metcon today consists of Burpees, Air Squats, Russian Swings and a cyclical element of your choice. 2:00 rest, then rinse and repeat.
- Equipment: Medium & lighter weight, jump rope.

B) WARMUP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s SA Overhead Wall Sit R
Min 3: 30s Single Leg Reverse Plank R
Min 4: 30s SA Overhead Wall Sit L

D) 2 ROUNDS FOR TIME
25 Burpees
50 Air Squats
75 Russian Swings
100 Double Unders
Rest 2:00
- Goal: Keep your heart rate and breathing under control, try to find that
sustainable pace sweet spot where you feel like you could keep going for another 2 rounds if you had to.

• Alternatives for Double Unders: 400 Meter Run or Row 100 High Knees 100 KB March total

TIME CAP = 22:00

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s Wall Sit
Min 3: 30s Single Leg Reverse Plank R
Min 4: 30s Side to Side Plank

D) 2 ROUNDS FOR TIME
25 Burpees
50 Air Squats
1:00 Penguin Taps
Rest 2:00

• Alternatives for Double Unders: 400 Meter Run or Row 100 High Knees 100 KB March total

TIME CAP = 22:00

E) LIZARD POSE
As above

145 min
Warm up for 15 min

1.BFLY/BCTB
- Butterfly CTB practice drills
- Bfly x 40

2.WL
A. Snatch pyramid work
1x3x80 % 44
1x2x85 % 47
1x1x90 % 50
1x2x85 % 47
1x2x92 % 50
1x1x95 % 52
1x1x87 % 48

B. Snatch consistency work
For quality x 3 rounds:
4 Power snatch x 70 % of your power snatch 1 RM > 32 kg
6 Hang squat snatch
8 OHS

3.Back squat
4x80-82.5 % 72
4x84-87.5 % 76
4x87-92 % 80
4x75 % 68
- New set every 3 minutes

4.Accessory
- Not done

SLS

Warm up :
500m run
classis gym
2x
10 squats
10 squat to stand
10 lunges
fekvésbe hajlító erősítés 2x2x10
Skill:
guggolásban járás
bicskából gurulás két lábra
bicskából gurulás két lábra felugrással
bicskából gurulás egy lábra
bicskából gurulás egy lábra felugrással
egy lábas tartás magasabbról
egy lábas tartás szintbe
egy lábas guggolás gumiszalaggal (súllyal)

Wod: 3 rounds
20-20" egylábas tartás pistol
100 simpla under
5-5 egy lábas bicskás gurulás
8 box jump

7 x 1 Sprint
Send Off 1:30

Basic Condition 30 min ( 3 rnds )

Row 4 min, easy
Echo 2 min Moderate
Bike 4 min easy

For Time (in a Team of Three):
- Kettlebell Swings (53/35 lb)
- Box Jumps (24/20 in)
- Air Squats
- Push-Ups
- Burpees
- Pull-Ups
- Sit-Ups
- Row (calories)
- Double-Unders
- Wall Ball Shots (20/14 lb)
- Ball Slams (30/20 lb)
- Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order.

A

Warm up pvc

Mobility with loop band 

B

Press back pvc 10+ 5 in buca,
3 clean,
3 muscle clean & press,
gomiti avanti alt. 20;
esegui tutto con pvc poi bilancere vuoto poi con poco carico 

6 set : 6 strict Press 77%

12 front rack lunges 2' REST

Dl 3x8 (singole ) 77% 2' REST

C

C1

ENDURANCE 

3000mt Row

2000mt Skierg

1000mt Bike

C2

GYMNASTIC 

6x every 60”

     10 deficit Push Up

      In the remaining time

      Max Hspu Strict

Rest 2’

D

Wod a team
AMRAP 40'

50 PC (50/35kg)
400MT RUN S.
30 BJO
20 ALT. DB SNATCH
100MT F. CARRY (A)
MAX CAL. BIKE (B)
10 HSPU S.
20 DB STEP OVER
30 TTB
40 CAL. ROW
50DU S.

A. Warm Up

4 RND
10 Front Rack Lunges
10 Thruster
10 Lateral Bar Burpees

B. Forza

6x10 H. Power clean

C. For Time
5 Rnd
30 DU
15 Spider walk
10 DB Box Step Over
Rest 2:30

D. For Time
10 Rnd
15 Wallball
20 DB Snatch

E.
6 Rnd
4' Run
1' Rest