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

Friday, 12 June 2015

20150612

Strength
EMOM 10 mins
1 - Front Squat with KB's on bar x 5
2 - Push Ups x 10-15


WOD
4 RFT
25 Deadlift
50 Sit Ups
400m Run

Thursday, 11 June 2015

20150611

Warm Up
20 side side swings
squat routine
10 scapula push ups
10m rabbit walk
50 Up
20 s.w handstand
20 wall balls


WOD 1
Row ladder
3-2-1-2-3
active mob rest B/w sets


WOD 2
AMRAP in 10 mins
10 Burpee Pull Ups
20 Pistols
30 sec Ring L-sit

Wednesday, 10 June 2015

20150610

Strength
A1) Pull Ups 5x5
A2) Wall Walks 2x5


WOD
5 RFT
30 Air Squats
20 Push Press (no rack)
10 Ring Dips

Tuesday, 9 June 2015

20150609

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




Strength / Skill
10 mins to build to heavy clean




WOD
AMRAP 15 mins
30 Double Unders
7 Box Jumps
5 Knees 2 Elbows
3 Cleans



Monday, 8 June 2015

20150608

Strength
A1) Deadlift 5x5
A2) Shoulder Press 5x5


WOD
EMOM 15 mins
1 - 10m OH Walking Lunge 20kg
2 - 10 Shoulder Taps
3 - 20 Hollow Rocks