Thursday, 11 September 2014

20140911


Warm Up
1000m row
2 min handstand practice
10 jumping squats
20m spiderman
20m side lunge
3 min hanging drills


Strength
A1) 1 Power clean + 1 HPC
A2) 5 pull ups


WOD
AMRAP 20 mins
2 teams
sled pull
20 KB swing
400m run


Finisher
60m sprint x2

Tuesday, 9 September 2014

20140909


Warm Up
50 Up
20 leg swings
30 sec each leg pistol
20 squats
10 push ups
10 hanging pro/retraction
tripod/ headstand/ fall-press
3 skin the cats
3 candlestick roll to feet


Strength
EMOM 10 mins
3 Thrusters
(increasing weight)


WOD
5 RFT
5 Thrusters
200m run
30 Double Unders

Thursday, 4 September 2014

20140904

Warm Up
100 double unders
For 1 minute
Passive hang 5 sec
Active hang 5 sec
Rolling pistol progressions
Side side swing (switch)
5 wide squats
5 regular
5 narrow

Strength
A1) front squat with 3 sec pause 5x3
A2) leg less rope climb 5x1

B) 10 min AMRAP
5 Front Squat
10 Box or bar Burpees
15 cal row

Finisher
3 rounds
60 sec plank
30 sec side plank right
30 side plank left

Tuesday, 2 September 2014

20140902




Warm Up
Passive to active hang x10
10m spiderman
20 side to side swing
10 burpees
3 pull overs
10 ring dips
5 Broad jumps
Pigeon stretch


Strength
A1) Deadlift 5x8
A2) Press 5x8


WOD
5 RFT
30 DU's
200m Row / Run


Finisher
Tabata Hollow hold

Thursday, 28 August 2014

20140828



Warm Up
300m row
50 du's
5-1 push ups
1 min handstand
3 TGU's (each arm)
20 beat swing
10 side lunges
20m DB walking lunge


Strength
10 mins to heavy DLx3


WOD
 For time
12-9-6-3
alternating dumbbell snatch
box jumps
then
Run 600m

Tuesday, 26 August 2014

20140826

pistols, how to do pistols, how to do one legged squat, one leg squat, squats
http://breakingmuscle.com/strength-conditioning/everything-you-need-to-know-to-do-a-perfect-pistol


Warm Up
100 dot drill
20m bear crawl
10 jumping squats
20 hanging side to side swing
5 underhand pull up slow negative
5 press to bridge
10 side lunge
10 pistols
2 mins thoracic mobility and tricep smash


Strength
A1) Front Squat 5-5-5-5-5
A2) Ring Dips x 5-10


WOD
3 Rounds
60 seconds on / 30 seconds off
Rowing
KBS (Russian)
DU's
Wall Balls


Finisher
couch stretch
90 seconds each leg

Thursday, 21 August 2014

20140821


http://breakingmuscle.com/strength-conditioning/pimp-your-push-up-3-common-mistakes-and-5-challenging-variations


Warm Up
500m row
1 min handstand practice
5-1 push ups
10 Samson stretch
20 OHS
10 side to side swing
3 skin the cats


Strength
Build to heavy C&J


WOD
5 RFT
10 Clean & Jerks
25 Push Ups
200m run


Finsher
3 min at bottom of squat