20160531

Warm Up
400m with a partner throwing a tennis ball
20 hip switches
10 drop lunge
20m duck walk
2 min plank, 25/5 extension/flexion
60/45/30/15 passive hang (5 box jumps b/w)
10 ring push ups
30 sec handstand (x2)


Strength
Push Press 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD
Alt EMOM 15 mins: 200 m, Toes-to-bars and Push-ups

Every 1 min for 15 mins,

alternating between:

Run, 200 m

10 Toes-to-bars

10 Push-ups, 40/20 kg

20160526

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

20160524

Hey everyone, I'm back next Tuesday. Really looking forward to it.


Stupidly, I planned the final bbq during CWW. Let's change it to the Tuesday after that week (7th June). Is that date a problem for anyone? 6am start. Expect a 50 min grinder as per usual, then a bacon riddled breakfast to wash it down.


Warm up 2x
5 super slow squats
30 sec each leg pistol hold
10 hollow rocks
10 supermans
legless rope climb
forward roll to broad jump

WOD 1
3RFT
6 Chest to Bar (any part of the sternum touching the bar)
9 Thrusters (20/30kg)
12 Burpees

WOD 2
5 RFT
Handstand 30 sec
20 jumping squats (break contact with ground each rep)

20160519

Warm Up 5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land

Weighted dumbbell Step Ups

4 sets of 16 (8 each leg)

Superset with 2 wall walks

WOD

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.

http://youtu.be/yV3-0q-0fwI

20160517

Warm Up 1 min plank
30 side swing
5 Bridge Ups
dragon squat
kipping T2B
shifting weight handstand
squat routine


WOD
7 minute AMRAP
10 Wall balls 9/6
20 Sit ups

Rest 5 minutes

7 minute AMRAP
10 Burpees over the erg
20/15 cal row

Rest 5 minutes

7 minute AMRAP
10 Box Jumps
10 Hang power clean & Jerk 50/35kg

20160511

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 or 180's

Strength
Shoulder Press 5 x 12
superset with a 10-30 sec Ring Hold

WOD
3 rounds for time
400m run / row
10 deadlifts (70kg/45kg)
20 push-ups
30 Ab Mat Sit-ups

20160505

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




WOD
5 RFT: 400 m, Box Jumps, Pull-ups and Thrusters
5 Rounds 

400m run

30 Box jumps

20 Pull ups

10 Thrusters 60/40kg


Make good decisions on the pull ups.
Scale down if needed. (100 is a big number!)

20160503

Warm Up
1 min hang
hang thoracic extension
5 passive to active
Squat routine
10 Wall facing squats10 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 mins for 20 mins: Rows and Sit-ups
4 rounds 

Every 5 minutes 

500/400m row 

25 Sit ups 

(3 minute time cap each round)