Wednesday, 2 September 2015

20150903

Warm Up
5 to 1 External rotation push ups
20m  Bear Crawl
2 mins handstand practice
2 mins hanging or 10 x 180 deg turns
50 up (running motion on the spot)
20m Rabbit Walk
10 Superman's

Strength
Pull ups
5x5 with 5 sec descent

WOD
4 rounds
100 Double Unders
20 Dumbell Push Press
20 Hollow Rocks

Monday, 31 August 2015

20150901

Warm Up
30 side side swing
10 broad jumps
20 butterfly sit ups
1 min at bottom of push up
10 ring dips
1 min bottom of Overhead Squat
5 passive to active. Hold for 5 sec

Strength
Power Clean
3-3-3-3-3
Touch and go

WOD
5 rounds
10 power cleans
10 burpees

Finisher
In teams of 2
Row max. metres in 7 min
Change every 250m

Thursday, 27 August 2015

20150827

Warm Up
30 unbroken DU's
10 Mtn Climbers
5 strict Pull Ups
30 sec pistol
6 fwd roll to pistol
handstand shoulder mob
4 pull overs
5 wall squats


Push Press technique
Front Squat technique


WOD
In teams of 2
Run 400m together
then partition as needed
2 rounds
51 cal row
51 Box Jumps
51 Push Press
51 Front Squat
then run 400m together

Tuesday, 25 August 2015

20150825

Warm Up
Row 1k
20 side side swing (switch)
10 shift wt handstand
2 laps rabbit walk
10 cobra to down dog
hang and twist 30 sec


Strength
Strict Press 5-5-5-5-5

WOD
In teams of 2
20 minute AMRAP
5 Strict presses
20/15 calorie row
25 Abmat Sit ups

One athlete works at a time.
Each athlete completes a full round

Thursday, 20 August 2015

20150820

Warm Up
5 Rounds
Row 100m exactly


Squat routine


60-45-30-15
A1) Handstand
A2) Passive Hang




WOD
“Nate”
20 minute AMRAP
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings 32/24kg

 Scaled 
20 minute AMRAP
4 Pull ups
8 Push ups
12 Kettlebell swings

Friday, 19 June 2015

20150618

'The 8' 8 x 400m
8 x 60m MB Clean & throw
8 x 30m MB Push
8 x 60m MB Sit Up & throw
8 x 60m tyre drag
64 Bar Muscle Ups
8 x Pyramid climbs
64 Push Ups
Can be partitioned in any manner.

Tuesday, 16 June 2015

20150616

Strength
EMOM 10 mins
1 - 10 Ring Dips
2 - 30 sec handstand

WOD
5 RFT
10 one arm barbell hang snatch or c&p
50 Double unders
10 Toes to Bar