Thursday 25 February 2016

20160225

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
Hang Power Clean 3-3-3-3-3
H Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD
Partner WOD 30 min Time cap
2 rounds for time of:
100 Row (calories)s
80 Wall Balls
60 Hang Power Cleans
40 Push Jerks
One partner working at a time.
Must complete reps of the movement before moving to next.
Same weight for HPC & PJ (30/20).
30 min time cap.

Tuesday 23 February 2016

20160223

Warm up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings
10 Wall Squats


Strength
Back Squat 5x5
Use the same weight for each set.
Rest as needed between sets.


WOD
AMRAP 15 mins: Kettlebell Swing (Russian)s, Box Jumps and Push-ups
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swing (Russian)s
10 Box Jumps
10 Push-ups

Thursday 11 February 2016

20160211

Warm Up
50 up
50 beat swing
Squat routine
10 Wall Squats
5 Kong vaults
5 jump and catch with precision land
20 Push ups
10 Pull Ups
2 Rabbit walk


1km row for time


10 minutes handstand practice


Skill
KB Snatch


WOD
4 RFT: Kettlebell Snatch (one arm - R)s, Kettlebell Snatch (one arm - L)s and Box Jumps
4 rounds for time of:
15 Kettlebell Snatch (one arm - R)s, 24/16 kg
15 Kettlebell Snatch (one arm - L)s, 24/16 kg
30 Box Jumps, 24/20 in

Tuesday 9 February 2016

20160209

Warm Up
50 backward singles
10 armless burpees
5 Pull ups - slow neg
Lizard walk
5 Bridge Ups
10 Drop stance
1 minute handstand
2 minutes shoulder mobility
5 Pull ups - slow neg


Strength
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.


WOD
AMRAP 12 mins: Shoulder Press, Toes-to-bars and Double Unders
Complete as many rounds as possible in 12 mins of:
5 Shoulder Press
10 Toes-to-bars
30 Double Unders

Wednesday 3 February 2016

20160204

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings


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


WOD
Partner WOD 20min AMRAP
AMRAP 20 mins: Burpee Box Jump Overs, Deadlifts and Wall Balls
Complete as many rounds as possible in 20 mins of:
5 Burpee Box Jump Overs
10 Deadlifts
20 Wall Balls
Partner workout.
Alternate movements.

Good luck, be safe.
Make good decisions.

Tuesday 2 February 2016

20160202

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