Squats - 45 secs
Push-ups - 45 secs
Wall Sit - 45 secs
Lunges -45 secs
Jump Squats - 45 secs
Sumo squat 45 seconds
Shoulder Tap - 45 seconds
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 45 seconds

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

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

Round 1
Shoulder to overhead
For time
10 reps
Men 60 kg/ women 35 kg

20 reps
Men 50 kg/ women 30 kg

30 reps
Men 40 kg/ women 25 kg

REST 5 minute

Round 2
3 rounds
Push up max reps
*Rest 2 minute after rounds

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps

Fs 120
Stoh 95
Dl 180
Max weight in three attempts

A - complete 3 sets of the below:
Goblet Squat x 12 (if no weights try bag of flour/potatoes or heavy household item)
Squat Pulse x 12 (hold at the bottom of squat and slow pulse)
Squat Jump x 12
Hip Bridge x 12 (place same weight as above across hips)

B - complete 3 sets of the below:
Raised Leg Split Squat x 12/leg (use weight as above)
Reverse Lunge w Kick x 12/leg
Split Squat Jumps x 12/leg
Step Up x 12/leg (use sturdy chair or something about knee height)

C - complete 3 sets of the below:
Side lunge w knee drive x 12/side (use weight as above)
Lateral Step Out Squats x 12/side
Lateral Skater Jumps x 12/side

Finisher:
Squat Jump to Split Squat Jump
30sec on/15sec off x 4

• 5 Min AMRAP of:
Ring Muscle Ups

For time:
21-15-9
Deadlift 60/40kg
Bar Over Burpees
TC 6

13 minutes Quality:

10 SLDL w/ KB or DB
6 Strict C2B / Strict Pull ups
0:30 HS hold / 10m HS walk