Wednesday, 3 February 2016

20160204

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings


Strength
Deadlift 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.


WOD
Partner WOD 20min AMRAP
AMRAP 20 mins: Burpee Box Jump Overs, Deadlifts and Wall Balls
Complete as many rounds as possible in 20 mins of:
5 Burpee Box Jump Overs
10 Deadlifts
20 Wall Balls
Partner workout.
Alternate movements.

Good luck, be safe.
Make good decisions.

Tuesday, 2 February 2016

20160202

Warm Up
50 Double Unders
30 Beat Swing
1 min Handstand
1 Lizard Walk
10 Wall Squats
Burgener Warm Up


Strength
10 mins to build to a heavy
Power Clean + Hang Squat Clean + Thruster


WOD
EMOM 20 mins
Odd
Power Clean + Hang Squat Clean + Thruster
Even
5 Pull Ups 5 Toes to Bar

Thursday, 28 January 2016

20160128

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Skill
Power Clean


Strength
Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.
10 minutes to work up to a heavy power clean.

WOD
For time:
20 Thrusters 30 kg
20 Sumo Deadlift High Pulls 30 kg
20 Push Jerks 30 kg
20 Overhead Squats 30 kg
20 Front Squats 30 kg
Post total time.

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.

Tuesday, 26 January 2016

20160126


Happy 'Straya Day


Warm Up
500m Row
1 min battle ropes
5 pull overs
Squat routine
2 min shoulder mobility
30 Beat swing (small, fast kips)
Thoracic Extension (hang)
5 Wall Squat


Strength
Front Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 Ring Dips between each set.

WOD
AMRAP 12 mins: Rows, Kettlebell Swing (Russian)s and Push-ups
Complete as many rounds as possible in 12 mins of:
Row, 200 m
15 Kettlebell Swing (Russian)s
10 Push-ups

Thursday, 21 January 2016

20160121

Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength
Back Squat 5x5
Back Squat 5x5 Use the same weight for each set.
Rest as needed between sets.
Do 5 Pull Ups between each set.

WOD
2x RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, 2 and more
2 rounds, each round for time, of:
20 Wall Balls
20 Sumo Deadlift High-pulls
20 Box Jumps
20 Push Press
20 Row (calories)s
Rest 3 mins between each round.
6 minute time cap for each round.
Start 2nd round @ 9 minute mark.

Tuesday, 19 January 2016

20160119

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
5 strict pull ups, 5 sec neg
10 Box Jumps
10 KB bottom up press
5 strict pull ups, 5 sec neg
1 lizard
2 crab


Strength
Deadlift 10-8-6-4-2    
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD
EMOM 24
Every 1 min for 24 mins,
alternating between:
15 Row (calories)s
50 Double Unders
8 Burpee Box Jumps, 24/20 in

Thursday, 14 January 2016

20160114

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
10 Shifting weight handstands
10 ape swings


Strength
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD
Every 2 mins for 14 mins: Push Jerks, Box Jumps and Burpees
Every 2 mins for 14 mins do:
7 Push Jerks
7 Box Jumps
7 Burpees