8point5 Training

METCON FOR TIME  300 KB Swings  EMOM 15 Air Squats    For this WOD you will start your clock and knock out 15 Air Squats then for the remaining time of that minute you will swing that bell, when the clock hits the next minute you will complete 15 Air Squats and jump straight back to swinging. You must count your swings as this WOD will only be complete when you have reached 300 Swings - ensure you break on the minute every minute to complete 15 air squats.  Score: Time on the clock when you complete your 300th KB...

“NHS HERO WOD” 12 ROUNDS FOR TIME  10 Push ups 14 Burpees  38 Air Squats  48 Single Skips or Jumping Jacks  Score: Total Time  For this WOD you’ll work through 12 rounds of the above movements, one for each hour of a standard NHS shift. For the push ups try to do push ups from your toes start in the long arm plank position, with your core tight and your hands below your shoulders, bend your elbows to bring your chest to just above the floor.  Keep your elbows close to your body as you push back up. Split the...

METCON 10-9-8-7-6-5-4-3-2-1 KB Swings  1-2-3-4-5-6-7-8-9-10 Sit ups  2 Min Plank  For this WOD you will complete 10 KB swings, 1 sit up, 9 KB swings, 2 sit ups until you complete 1 KB swing and 10 sit ups. Once you have completed all reps of both movements you then have a 2 min plank.  **try to plank as long as you can up to 2 mins. Score is total time including plank.  KB swings as taught by coach.  Sit ups, keep your feet on the ground and come all the way up.  Plank, keep good form, no sagging and keep...

METCON FOR TIME  5 ROUNDS10 Burpees10 Lunge Left10 Lunge Right10 Lying Leg LiftsScore: Total Time For this WOD you will do 10 burpees, followed by 10 lunges on your left leg and 10 lunges on your right leg, then 10 lying leg lifts for 5 rounds total.For the burpees make sure your chest and thighs touch the floor on each rep and then stand and jump and clap above your head to complete the rep. For the lunges you will complete all 10 reps on one leg before switching to the other. These may be forward stepping, reverse stepping, or walking...

METCON FOR TIME  3 RoundsEach Round is:1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups20 KB/DB Deadlifts10 Overhead Press1 Min Jog, Row, Bike, Taps, Single Unders, Low Step UpsREST 1 MIN BETWEEN EACH ROUNDScore: Total Time INCLUDING Rest For this WOD you will do 1 minute of movement followed by 20 deadlifts, 10 overhead press and another minute of movement. Once you've finished the round, rest 1 minute, then repeat this cycle for 3 total rounds.For the first and last part of each round, you will choose from a jog/run, row, bike, taps, single unders (jump rope), or...