Thursday 26 November 2015

20151126

Warm Up
50 Dot Drill
10 Samson Stretch
10 Push Ups
Squat Routine
JYD Warm Up
10 Wall Facing Squats
Thoracic open (hang)


Strength 1
Front Squat 3-3-3-3-3    
Rest as needed between sets.
Work up to 3RM


Strength 2
Hang Power Clean 3-3-3-3-3    
Rest as needed between sets.
Work up to 3RM


WOD
5 RFT: Wall Balls and Hang Power Cleans
5 rounds for time of:
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 60% 1RM

Tuesday 24 November 2015

20151124

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 10 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Lifting: Push Press and Pull-ups
Push Press 10-8-6-4-2,
using heaviest weight per set
Pull-up 5-5-5-5-5
Alternate between movements.

WOD
Complete as many rounds as possible in 20 mins of:
15 Row (calories)
15 Shoulder-to-Overheads, 40/20 kg
15 Toes-to-bars
In pairs.
Alternate movements.

Thursday 19 November 2015

20151119

Warm Up
5-1 ER Push Ups
40 Beat Swing
10 Drop Stance
4 Bwd Roll over (Mushroom)
Drop Dragon Turn
10 Shifting wt Handstand
10 DB OH Squat (one handed)
10x180 Hang or 5x360 (Ape)


Strength
Strict Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD
3 rounds for time of:
15 Push Press
15 Toes-to-bars
15 Box Jump Overs

Tuesday 17 November 2015

20151117

Warm Up
10 perfect burpees
1 min hollow hold on bar
2 crab
2 lizard
5 Pull Overs
10 mins Shoulder mobility
10 Wall Squats


Strength
Overhead Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD 1
Alt EMOM 10 mins: Dumbbell Snatches and Hollow Rocks
Every 1 min for 10 mins,
alternating between:
10 Dumbbell Snatches
15 Hollow Rocks


WOD 2
AMRAP 7 mins: Double Unders (Unbroken)s, Pull-ups and Burpees
Complete as many rounds as possible in 7 mins of:
20 Double Unders (Unbroken)
7 Pull-ups
7 Burpees

Thursday 12 November 2015

20151112

Warm Up
20 Ring Push Ups
10 Broad Jumps
50 Double Unders
10 Scapula Push Ups
10 Passive to Active hang
10 Wall Squats
2 laps Crab Walk
1 lap Lizard


Strength
BS & Pull Up supersets
Lifting: Back Squats and Strict Pull-ups
Back Squat 10-8-6-4-2
using heaviest weight per set
Strict Pull-up 5x5
Alternate between movements


WOD
21-15-9: Back Squats, Sit-up (butterfly)s and Kettlebell Swing (Russian)s
21-15-9 reps
for time of:
Back Squat, 60/40 kg
Sit-up (butterfly)
Kettlebell Swing (Russian), 1.5/1 pood
Start anywhere

Finisher
EMOM 5 Hollow Rocks
15 Hollow Body Rocks
Every 1 min for 5 mins.

Tuesday 10 November 2015

20151110

Warm Up
100m arms only row
100m arm + body row
200m technique row
5 mins handstands
30 beat swing
10 strict pull ups
5 jump and hang, precision landing
Squat routine


Group Olympic bar warm up


WOD
Chipper: Rows, Hang Power Cleans, Push Press, 2 and more
For time:
Row 1000 m
50 Hang Power Cleans 30/20 kg
40 Push Press 30/20 kg
30 Front Squats 30/20 kg
Row 1000 m

Finisher
15 Tuck Ups
Every 1 min for 5 mins.

Thursday 5 November 2015

20151105

Warm Up
20 Beat Swing
20 Hollow Rocks
20 Superman
20 Beat Swing
10 Kneeling routine
10 Drop Stance
2 Crab Walk
2 Lizard


Strength
Deadlift 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use hook grip, no switch grip.

WOD
Complete as many rounds as possible in 20 mins of:
15 Deadlifts,
70/40 kg Run,
200 m 2 Rope Climbs
15 Push-ups
Run, 200 m

Tuesday 3 November 2015

20151103

Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


WOD 1
Alt EMOM 10 mins: Dumbbell Push Press and Air Squat (Jumping)s
Every 1 min for 10 mins,
alternating between:
20 Dumbbell Push Press (elbows forward)
15 Air Squat (Jumping)

WOD 2 (23 mins)
6 rounds,
1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min

Perform this like "Fight Gone Bad,"
by rotating immediately to the next station every 1 min,
the clock does not stop or reset between stations.