Thursday, 23 April 2015

20150423

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

Tuesday, 21 April 2015

20150421

Warm Up
100 DU's
10 peel spine from wall
60-45-30-15 Passive hang
10 scapula push ups

5 skin the cats
2x lizard walk



Strength
A1) Back squat 5-5-5-5-5
A2) Strict chin up 5x 5-10 reps (add weight if possible)

WOD
5 rounds
20 wall balls 9/6kg
200m run 
20 Kettlebell swings 24/16kg

Thursday, 16 April 2015

20160416

Warm Up


50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs


Strength
EMOM 6 mins
Front Squat x5


WOD
In teams of 2 

Helen 
3 rounds
400m run 
21 Kettlebell swings 24/16kg
12 Pull ups

Working in teams of 2 with only one person working at a time
Partner 1 runs 400m then partner 2 performs 21 kettle bell swings partner 1 will the perform 12 pull ups. Athletes alternate tasks till both have completed 3 full rounds each. 

Tuesday, 14 April 2015

20150415

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


WOD
7 minute AMRAP
10 Wall balls 9/6
20 Kettle bell swings 24/16

Rest 5 minutes

7 minute AMRAP
10 Burpees over the erg
20/15 cal row

Rest 5 minutes

7 minute AMRAP
10 Box Jumps
10 Hang power clean & Jerk 50/35kg

Thursday, 26 March 2015

20150326

Warm Up
1000m Row
2 min handstand
2x5 Strict Pull Ups (4 sec neg)
Crab walk 2 laps
LPS drop stance x10 hold 10-30 on last rep
Frog pose 2 mins
LPS horse stance x10 hold 10-30 on last rep


Strength
Thruster
3-3-3-3-3


WOD
21-15-9
KB Swings
Burpee Pull Ups

Tuesday, 24 March 2015

20150324

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


Strength
Shoulder Press 5 x 12
superset with a 10-30 sec Ring Hold


WOD
3 rounds for time
400m run / row
10 deadlifts (70kg/45kg)
20 push-ups
30 Ab Mat Sit-ups

Wednesday, 18 March 2015

20150319

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


Strength
A1) Back squats 5x5 @ 80%
A2) Strict pull up 5x5 (add weight if possible, DB b/w feet)


WOD
4 rounds
90 seconds work 90 seconds rest
10 Push press 50/35kg
max calorie row



Finisher
Tabata hollow holds
8 x 20 sec on / 10 sec off