Thursday, 25 September 2014

20140925

Warm Up
100 DU's
10 side side swing
10 ape swing
5 skin the cats
10 bridge ups
10 Bulgarian split squat
1 min handstand
thoracic extension mobility


Strength
A) OHS 5 x 3
B1) Ring Dip 5 x 5+
B2) Rope climb x 1


WOD
17 min AMRAP
Teams of 2 alternating between
400m row
20 Burpees
30 Push Press



Tuesday, 23 September 2014

20140923

brooke thomas, stretching, flexibility, mobility, stretching doesn't work
http://breakingmuscle.com/mobility-recovery/stretching-doesnt-work-the-way-you-think-it-does


Warm Up
50 Up
arm circles
side side swinging
10 TTB
10 Burpees
5 hinge. touch, drop, lift
Rolling pistol Progressions


Strength 1
Thruster
3-3-3-3-3


WOD 1
Tabata Fran


Strength 2
Deadlift
3-3-3-3-3


WOD 2
Tabata Dianne

Thursday, 18 September 2014

20140918

Warm Up
50 DU's
10 active / passive hang
2 Legless rope climb
10 T2B with underhand
10 Spiderman
10 HSPU / 1 min hold
10 Chest to bar
10 mountain climbers
Hip / Shoulder mobility.


Strength
Front Squat 5x3


WOD
20 min AMRAP
Alternating with a partner through
10 Front Squats
200m run
10 Toes to Bar


Finisher
3 laps alligator walk

Tuesday, 16 September 2014

20140916

glycogen, pre workout nutrition, post workout nutrition, post workout meal

Warm Up
1k row
half handstand 1min
20m bear walk
50m carioca
10 hanging active to passive
10 side side swing
6 shawerma
10 burpees
hip mobility


Strength
Deadlift
5-5-5-5-5


WOD
AMRAP 6 mins
6 Push Ups
12 Box Jump Overs


rest 4 mins


AMRAP 6 mins
6 Pull Ups
12 Med Ball Cleans


Finisher
4 min couch stretch

Thursday, 11 September 2014

20140911


Warm Up
1000m row
2 min handstand practice
10 jumping squats
20m spiderman
20m side lunge
3 min hanging drills


Strength
A1) 1 Power clean + 1 HPC
A2) 5 pull ups


WOD
AMRAP 20 mins
2 teams
sled pull
20 KB swing
400m run


Finisher
60m sprint x2

Tuesday, 9 September 2014

20140909


Warm Up
50 Up
20 leg swings
30 sec each leg pistol
20 squats
10 push ups
10 hanging pro/retraction
tripod/ headstand/ fall-press
3 skin the cats
3 candlestick roll to feet


Strength
EMOM 10 mins
3 Thrusters
(increasing weight)


WOD
5 RFT
5 Thrusters
200m run
30 Double Unders

Thursday, 4 September 2014

20140904

Warm Up
100 double unders
For 1 minute
Passive hang 5 sec
Active hang 5 sec
Rolling pistol progressions
Side side swing (switch)
5 wide squats
5 regular
5 narrow

Strength
A1) front squat with 3 sec pause 5x3
A2) leg less rope climb 5x1

B) 10 min AMRAP
5 Front Squat
10 Box or bar Burpees
15 cal row

Finisher
3 rounds
60 sec plank
30 sec side plank right
30 side plank left