Tuesday, 17 June 2014

20140617


Warm Up
100 DU's or backwards singles
1 min plank
3 fwd roll to pistol
10 deadlift 60/40
shoulder mobility (PVC & bands)
hang & twist
thoracic extension
1 min bottom of squat
5 wide squats

Strength
Push Press
5-5-5-5
superset with
max pull ups (4 sets)
record

WOD
8 min AMRAP
4 Burpee Box Jumps
8 Kb Swings



20140614


Swiss Team CHallenge


24min Running Clock:


WOD 1 Part A, 2min:
Team Members A+B amrap
15 Burpee over the bar (A 15 burpees, B 15 Burpees, A 15 Burpees etc)


WOD 2, 10min:
Team Members A+B:
10-20-30-40-50-60… of:
Deadlift 60/40kg
Wall Climbs


WOD 1 Part B, 2min:
Team Members C+D amrap
15 Burpee over the bar (A 15 Burpees, B 15 Burpees, A 15 Burpees etc)


WOD 3, 10min:
Team Members C+D:
10-20-30-40-50-60… of:
Jumping Pull-ups
Wall Balls 20/14

18min Running Clock:


WOD 4: 5min max kcal row (A+B+C+D)
WOD 5: 6min Wheelbarrow Walk (A+B+C+D)
WOD 6: 7min 1RM Shoulder overhead (A+B+C+D)




WOD 7: (time cap 30 min) (A+B+C+D)
300 Single Unders backwards
100 Box Jumps 51cm/41cm
100 Russian KB Swings 24kg/16kg
100 HR Push-ups
200 Single Unders backwards
75 Backsquat 55kg/35kg
75 Powerclean 55kg/35kg
75 V-ups
100 Single Unders backwards


Amrap Remaining Time:
30 Pistols
20 C2B Pull ups
10 Squat Snatch 45/25 kg

Wednesday, 11 June 2014

20140612


http://www.tabatatimes.com/ask-the-doc-what-do-a-wrench-and-a-barbell-have-in-common/
They had me at "lifting a baby overhead"

Warm Up
JYD Warm Up
RTW's
Pigeon stretch
spidermans
box jump
Arm circles
Protraction/retraction
Pull Ups
OHS

Burgener WU

Snatch practice

WOD
14.1
10 min AMRAP
30 Double Unders
15 G2OH anyhow (35/25)

20140610

http://breakingmuscle.com/strength-conditioning/science-investigates-optimal-loads-for-sled-pulls


http://breakingmuscle.com/strength-conditioning/science-investigates-optimal-loads-for-sled-pulls

 WOD
2RFT
400m Run
Bear Walk
30 Broad Jumps
MB Push Ups
400m Run with MB
MB Clean & Thruster throw
MB Sit Up & Throw
50 Squats
2 laps Tyre Pull

Tuesday, 3 June 2014

20140603

Warm Up
2 mins DU's for max reps
Junkyard Dog WU
5! ext. rot. Push Ups
10 Ring Dips
10 Pull Ups
30 sec. pistol holds
Spiderman
Burgener WU

Skill
High Hang Snatch
Launch - pockets position

WOD
'The Chief'
For 5 Cycles:
AMRAP 3 mins
3 Power Cleans
6 Push Ups
9 Air Squats

 

20140529

'Heavy Chipper'

100 DU's
90 Sit Ups
80 Wall Balls
70 Pull Ups
60 KBS
50 Burpees
10 GTOH 80%1RM

Tuesday, 27 May 2014

20140527

Warm Up
10 narrow squats
2 min plank
5 skin the cats
10 hang and twist
1 min handstand practice
20 beat swing
20m spiderman
10 m side of foot walk (inside and outside)
1 min top of foot kneeling balance

EMOM 10 mins (alternating)
5 Deadlift (increasing weight)
10 Toes 2 Bar (or AMAP)

WOD
AMRAP 20 mins
300m row
3 rounds
5 Pull Ups
10 Push Ups
15 Squats