Tuesday, 3 May 2016

20160503

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



Strength
Lifting: Push Press and Split Jerks
15 minutes to build to a heavy weight 
1 Push press + 2 Spilt Jerks

WOD
Every 5 minutes 

500/400m row 
25 Sit ups 
(3 minute time cap each round)

Thursday, 28 April 2016

20160428

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
5 Jump to hang


WOD
'Dirty 30'
30 Box Jumps, 24/20”
30 Chest to bar pull ups
30 Kettle-bell swings 24/16
30 Front Squats, 50/35kg
30 Toes to bar
30 Push Press, 50/35kg
30 Deadlifts, 50/35kg
30 Wall Balls, 9/6kg
30 Burpees
30 Double Unders

Tuesday, 26 April 2016

20160426

Warm Up
30 side side swing
10 broad jumps
20 butterfly sit ups
1 min at bottom of push up
10 ring dips
1 min bottom of Overhead Squat
5 passive to active. Hold for 5 sec



Strength
Back squat 
10-8-6-4-2

WOD
EMOM x 20

Minute 1 - 10 Pistols
Minute 2 - 10 Toes to bar
Minute 3 - 15 Push ups
Minute 4 - 1-2 Rope climbs



Thursday, 21 April 2016

20160421

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



Strength
Push press
10-8-6-4-2
In between each set 6-10 ring rows or pull ups

WOD
Annie 
50-40-30-20-10
Double unders 
Sit ups

Tuesday, 19 April 2016

20160419

Warm Up
100m row with burpee penalty (max 6)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups



Strength / Technique
Power Clean 
3-3-3-3-3 (touch & go)

WOD
'Mind Eraser'
20 minute AMRAP
7 Power Cleans 60/40kg
7 Burpees 
200m run

Wednesday, 13 April 2016

20160414

Warm Up 100 DU's
50 Side Swing
20 OHS
Lizard walk
Crab walk
10 Push Ups
2 Wall Walks


WOD
20 minute AMRAP
In teams of 2

3 Rope climbs
6 Thrusters 40/20kg
12 Box Jumps 30/24"
200m run or row

Alternating, each partner has to complete all the reps
of each movement before moving on 

then

800m partner Farmer's Walk

Tuesday, 12 April 2016

20160412

Warm Up 50 Double Unders
30 Beat Swing
1 min Handstand
1 Lizard Walk
10 Wall Squats
Burgener Warm Up


Strength
10 mins to build to a heavy
Power Clean + Hang Squat Clean + Thruster


WOD
EMOM 20 mins
Odd
Power Clean + Hang Squat Clean + Thruster
Even
5 Pull Ups 5 Toes to Bar