Friday, 26 August 2016

20160826

Warm Up
400m with a partner throwing a tennis ball
20 hip switches
10 drop lunge
20m duck walk

30 sec pistol balance
2 min plank, 25/5 extension/flexion
60/45/30/15 passive hang (5 box jumps b/w)
10 ring push ups
30 sec handstand (x2)


Strength
Deadlift
10-8-6-4-2

WOD
4 rounds
5 Deadlift
10 Ring Push Ups
20 KB Swings
30 second passive hang

Thursday, 18 August 2016

20160818

50 up
Squat routine
5-1 er push ups
Passive - active hang
Double understand
Lizard walk

Shoulder press
Push press

5 RFT
400m run
20 DB Push Press
20 squats

Tuesday, 14 June 2016

20160614

'The Hateful 8'
Can be partitioned anyway you like.
8 ☓ 400m run
8 lengths tyre pull
8 lengths MB clean & thruster
8 pyramid climb
8 jumping muscle up
8 ☓ 8 burpees
8 ☓ 8 squats
8 ☓ 1/2 lengths Bear Walk

Thursday, 9 June 2016

20160609

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



Strength
10 minutes to build to a heavy C&J


WOD
In teams of 3

100 Calorie row
100 Burpees over the bar
100 Power cleans 60/40kg
100 Toes to bar 
100 Push Jerks 60/40kg
100 Burpees over the bar
100 Calorie row

Tuesday, 7 June 2016

20160607

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 or 180's



WOD 1
10 minute time cap
21-15-9
Calorie row 
Burpees over the rower
Box Jumps 24/20”


6 minutes rest 

WOD 2
10 minute time cap
30-20-10-ME Wallballs
Wallballs 9/6kg
Sit ups

200m run every time you drop the WB
and after each set of wallballs

6 minute rest

WOD 3
10 Minute AMRAP
15 Russian Kettlebell swings 24/16kg
15 Push ups
15 Squats 

Thursday, 2 June 2016

20160602

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


WOD
4 rounds
3 min on 3 min rest
400m row
15 push press
max T2B

Tuesday, 31 May 2016

20160531

Warm Up
400m with a partner throwing a tennis ball
20 hip switches
10 drop lunge
20m duck walk
2 min plank, 25/5 extension/flexion
60/45/30/15 passive hang (5 box jumps b/w)
10 ring push ups
30 sec handstand (x2)


Strength
Push Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.


WOD
Alt EMOM 15 mins: 200 m, Toes-to-bars and Push-ups
Every 1 min for 15 mins,
alternating between:
Run, 200 m
10 Toes-to-bars
10 Push-ups, 40/20 kg