Thursday, 28 August 2014

20140828



Warm Up
300m row
50 du's
5-1 push ups
1 min handstand
3 TGU's (each arm)
20 beat swing
10 side lunges
20m DB walking lunge


Strength
10 mins to heavy DLx3


WOD
 For time
12-9-6-3
alternating dumbbell snatch
box jumps
then
Run 600m

Tuesday, 26 August 2014

20140826

pistols, how to do pistols, how to do one legged squat, one leg squat, squats
http://breakingmuscle.com/strength-conditioning/everything-you-need-to-know-to-do-a-perfect-pistol


Warm Up
100 dot drill
20m bear crawl
10 jumping squats
20 hanging side to side swing
5 underhand pull up slow negative
5 press to bridge
10 side lunge
10 pistols
2 mins thoracic mobility and tricep smash


Strength
A1) Front Squat 5-5-5-5-5
A2) Ring Dips x 5-10


WOD
3 Rounds
60 seconds on / 30 seconds off
Rowing
KBS (Russian)
DU's
Wall Balls


Finisher
couch stretch
90 seconds each leg

Thursday, 21 August 2014

20140821


http://breakingmuscle.com/strength-conditioning/pimp-your-push-up-3-common-mistakes-and-5-challenging-variations


Warm Up
500m row
1 min handstand practice
5-1 push ups
10 Samson stretch
20 OHS
10 side to side swing
3 skin the cats


Strength
Build to heavy C&J


WOD
5 RFT
10 Clean & Jerks
25 Push Ups
200m run


Finsher
3 min at bottom of squat

Tuesday, 19 August 2014

20140819

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


Strength
A1) Press 3x5
A2) Pull Ups 3x5


WOD
Every 2 min x10
10 KB Swings (Russian)
10 Box Jumps
10 Wall Balls

Thursday, 14 August 2014

20140814



http://breakingmuscle.com/nutrition/yes-fast-food-is-an-option-for-post-workout-recovery

Warm Up
JYD Warm Up
RTW's
Pigeon stretch
spidermans
box jump
Arm circles
Protraction/retraction
Pull Ups
OHS

Burgener WU

Snatch practice


EMOM (10 mins)
Power snatch
2 OHS


20 min AMRAP
in teams of 2
5 wall walks
10 toes to bar
200m run

Tuesday, 17 June 2014

20140617


Warm Up
100 DU's or backwards singles
1 min plank
3 fwd roll to pistol
10 deadlift 60/40
shoulder mobility (PVC & bands)
hang & twist
thoracic extension
1 min bottom of squat
5 wide squats

Strength
Push Press
5-5-5-5
superset with
max pull ups (4 sets)
record

WOD
8 min AMRAP
4 Burpee Box Jumps
8 Kb Swings



20140614


Swiss Team CHallenge


24min Running Clock:


WOD 1 Part A, 2min:
Team Members A+B amrap
15 Burpee over the bar (A 15 burpees, B 15 Burpees, A 15 Burpees etc)


WOD 2, 10min:
Team Members A+B:
10-20-30-40-50-60… of:
Deadlift 60/40kg
Wall Climbs


WOD 1 Part B, 2min:
Team Members C+D amrap
15 Burpee over the bar (A 15 Burpees, B 15 Burpees, A 15 Burpees etc)


WOD 3, 10min:
Team Members C+D:
10-20-30-40-50-60… of:
Jumping Pull-ups
Wall Balls 20/14

18min Running Clock:


WOD 4: 5min max kcal row (A+B+C+D)
WOD 5: 6min Wheelbarrow Walk (A+B+C+D)
WOD 6: 7min 1RM Shoulder overhead (A+B+C+D)




WOD 7: (time cap 30 min) (A+B+C+D)
300 Single Unders backwards
100 Box Jumps 51cm/41cm
100 Russian KB Swings 24kg/16kg
100 HR Push-ups
200 Single Unders backwards
75 Backsquat 55kg/35kg
75 Powerclean 55kg/35kg
75 V-ups
100 Single Unders backwards


Amrap Remaining Time:
30 Pistols
20 C2B Pull ups
10 Squat Snatch 45/25 kg