Thursday, 26 February 2015

20150226

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


Skill
Muscle Up


WOD
3 Rounds
30 Wall balls 9/6kg
30 Double unders
30 Kettlebell swing 24/16kg
30 Calorie row
Rest 2 minutes between rounds
If you can't complete a round in under 8 minutes scale the reps down

Tuesday, 24 February 2015

21050219

Warm Up
1 min plank
30 side swing
5 Bridge Ups
dragon squat
kipping T2B
shifting weight handstand
squat routine




WOD
5 minute AMRAP
15/10 calorie row
15 wall balls 9/6kg

Rest 5 minutes

5 minute AMRAP
3 Cleans 60/40
6 Push ups
9 squats

Rest 5 minutes

5 minute AMRAP
7 Deadlifts 60/40kg
7 Burpees over the bar

20150224



Warm Up
100 DU's
Ido's squat warm up
stick work
10 protraction retraction
10 pass throughs
10 step overs
20 OH WL
3 min with partner squat & lunge drill
Hip mobility


Strength
Back Squat
5-5-5-5-5


WOD
12 minute AMRAP
50 Double unders
10 Deadlifts 60/40kg
5 Push jerks 60/40kg

Tuesday, 17 February 2015

20150217

Warm Up
1 min hang
hang thoracic extension
5 passive to active
Squat routine
Wall facing shifting weight handstand
Spiderman or Lizard
10 mountain climbers


WOD
'FrEAK'
21 Thrusters 40/30kg
21 Pull ups
800m run
30 Kettlebell swings 32/24kg
30 Pull ups 
50 Double unders
50 Sit ups
400m run
30 Box Jumps
30 Wall balls

Thursday, 5 February 2015

20150205

Warm Up
1km Row
20 Push Ups
3 Pull Overs
20 Leg Swings
Squat routine
Scuttle
Dragon squat routine
Passive to Active Hang x 5


Strength
A1) Wall Walk - hold 10 sec.
A2) Shoulder Press x 3


WOD
EMOM 15 mins
1) 8 Deadlifts (70-80% 1RM)
2) 50 Double Unders
3) 10 Toes to Bar

Tuesday, 3 February 2015

20150203


Warm Up
1 min plank
10 wall facing squats
10 shifting wt handstand/shoulder/hip touch
5 Bridge Ups
2 Crab
4 fwd roll to pistol
20 hanging 180's
5-1 Push Ups


WOD 1
EMOM 15 mins
Min 1 - 10 Pull Ups
Min 2 - 10 Dips
Min 3 - 10 Pistols


WOD 2
Every 2 mins x7
7 Power Cleans
7 Front Squats
7 Over Bar Burpees

Thursday, 29 January 2015

20150129

OverheadSquat_th.jpeg


Warm up
2 Crab walk
2 Lizard walk
10 Passive to active hang (4 sec neg.)
10 scapula push ups
20 squats
10 peel spine from wall
10 kneeling routine
10 ring push ups
10 ape swing/ shawerma


Strength
10 mins to post
5RM Squat of choice


WOD
5 rounds
2:30 on/2:30 off
10 ring push ups
10 thrusters
row for calories