Thursday, 21 May 2015

20150521

Warm Up
1 min bottom of Push Up
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
10 shifting wt handstand
10 OH DB squats
 5 Pull overs
10 ape swings or 180's

WOD
EMOM x 10 
Snatch + Hang snatch

EMOM x 10
Even 15 wall balls
Odd 10 Pull Ups

EMOM x 10
Even 20/15 cal row
Odd 30 Double under’s

Tuesday, 19 May 2015

20150519

Warm Up
 1 min plank
30 side swing
5 Bridge Ups
10 dragon squat
1 Crab
1 lizard
10 shifting weight handstand
squat routine


Strength
Floor press 5x5



WOD
In teams of 2
100 Floor presses
200 Kettlebell swings
100 Toes to bar 
200 Goblet squats
100 cal row

Monday, 11 May 2015

20150512

Warm up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs



WOD
5 intervals 2 minutes on 2 minutes off
AMRAP 
30 Double unders
15 Wall balls

after the last interval rest 2 minutes then

5 intervals 2minutes on 2 minutes off
AMRAP
10 Burpee box jumps 20”
20 Cal row

Wednesday, 6 May 2015

20150507

Warm Up (7.00-7.12am)
50 up
1 min handstand
2x crab walk
10 wall squats
20 kip swings
10 scapula push ups
1 min bottom of the squat

Strength
EMOM 5 mins (7.15-7.20am)
5x
A1) 5 shoulder to OH
A2) 1 wall walk

WOD
(7.25-7.40am)
3 x
3 mins work / 3 mins rest
500m Row
Max. burpees

then (7.45-7.59am)

3 x
2 mins work / 2 mins rest
40m OH DB Walking Lunge
Max. air squats

NB: 40m = 4 lengths b/w yellow poles

Tuesday, 5 May 2015

20150505

Warm Up
30 unbroken DU's
10 Mountain Climbers
5 strict pull ups
30 sec pistol balance
5 Forward roll to pistol
Handstand shoulder mob.
5 wall squats




WOD
Team Kelly 

In teams of 2 

400m run
30 Box jumps 24/20”
30 Wallballs 9/6kg

alternate moments until you have both finished 5 rounds each

Thursday, 30 April 2015

20140430

Warm Up
50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch



Strength
Deadlift Build to a heavy set of 3 
then 3x3 at 90%

WOD
EMOM x 15
15 Russian kettlebell  swings 
15 Goblet squats
15 push ups

Tuesday, 28 April 2015

20140428

Warm Up
1 min bottom of Push Up
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
10 shifting wt handstand
10 OH DB squats
 5 Pull overs
10 ape swings or 180's


Strength
EMOM 6 mins
10 Push Press


WOD
5 rounds
for 3 mins
10 Deadlift
10 Toes to Bar
Max. calories row