Thursday, 10 April 2014

20140410


Warm Up
2 mins to get most consecutive DU's
then
2x
1 min Handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat

Pull over practice
Strength
Back Squat
3x5
@65, 75 & 85% 1RM
10 Box Jumps after each set

WOD
AMRAP 12 mins
2 rope climbs
20 Push Ups
50 squats
compare to 20131203

 

Tuesday, 8 April 2014

20140408


Warm up
3x
10 Samson stretch
1 min Dot drill
3 Bridge ups
3 Skin the cats
10 Beat swing
20 Hollow rocks
20 Front leg swing
20 Back leg swings
10 Mountain climbers

Strength
Bench Press
3-3-3-3-3-3
between each set row 300m

WOD
 

Thursday, 3 April 2014

20140403


Warm Up
3x or 5:00
10 jumping jacks =>

10 walking lunges =>
0:30 in bottom of the squat =>
5 pull-ups =>
basic dot drill x 10 =>
handstand walk or bear crawl =>
3 broad jumps

Strength
Shoulder Press
7-7-7-7

Burgener Warm-up


WOD
AMRAP in
5 Cleans
10 Toes to Bar
20 Double Unders

Tuesday, 1 April 2014

20140401

Warm up
 
 
 







25 jumping jacks with touch behind back
25 JJ thumbs back OH, pinkies below
8 long lunge, elbow to floor, reach high and behind
12 side lunge, keep heel down knee out
10 wide stance speed skate
4 wide feet push up inchworm
Arm circles
Wring out the towel
Arm Circles
 
Strength
Front Squat
5-5-5-5-5-5
 
WOD
21-15-9
Thrusters
Burpees

Wednesday, 26 March 2014

20140327

Warm Up
2x
50 DU's
1 min handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat

Weighted dumbbell Step Ups
16-16-16-16 (8 each leg)

WOD 1
42 Dumbbell snatches (alt arms)
21 Push ups
30 Dumbbell snatches (alt arms)
15 Push ups
18 Dumbbell snatches (alt arms)
9 Push ups
 
Dumbbell snatches demo'd at this link.

Tuesday, 25 March 2014

20140325

Warm Up
10 Squats
10 Perfect Burpees
2 min Plank hold
Unilateral loading drill
Wall facing handstand drill
10 strict pull ups/ ring rows
Thoracic spine mobility
3 Cartwheels

WOD
'Dirty 30'
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Walking Lunges
30 Knees to Elbows
30 Push Press
30 good Mornings
30 Wall Balls
30 Burpees
30 Double Unders
 

Monday, 17 March 2014

20140318



Warm Up
2x
50 Dot Drill
20 Mountain Climbers
5 Super Slow squat
1 min bottom of squat
5-1 push ups
10 hollow rocks

WOD
4 RFT
400m Run (2 laps) or 400m row
10 Toes to Bar
15 Push Press (shoulder to Overhead)
20 Wall Balls
25 Double Unders