20140527

Warm Up
10 narrow squats
2 min plank
5 skin the cats
10 hang and twist
1 min handstand practice
20 beat swing
20m spiderman
10 m side of foot walk (inside and outside)
1 min top of foot kneeling balance

EMOM 10 mins (alternating)
5 Deadlift (increasing weight)
10 Toes 2 Bar (or AMAP)

WOD
AMRAP 20 mins
300m row
3 rounds
5 Pull Ups
10 Push Ups
15 Squats

20140522

Warm Up
Skipping Arm Circles 1 min
20 Sit Up to Straddle
Pancake Split 45 sec
15 Sit Up to Straddle
Pancake Split 30 sec
10 Sit Up to Straddle
Middle Split 45 sec

Strength
Split Jerk
1-1-1-1-1-1

WOD
AMRAP 12 mins

20 Toes to bar

20 Push press

2 laps Alligator crawl

20140520

http://breakingmuscle.com/strength-conditioning/reconsidering-rice-as-a-treatment-option-for-athletes
Warm Up
Active stretching session around football pitch

Strength
OHS
3-3-3-3-3

WOD
18-15-12-9-6-3
Burpee Box Jumps
Thrusters
 

20140515

Are you planning to visit another gym during the summer?
http://breakingmuscle.com/crossfit/the-right-and-wrong-way-to-welcome-visitors-to-a-crossfit-gym
Warm Up
50 DU's
2 Legless rope climb
10 T2B with underhand
10 Protraction retraction
10 Spiderman
10 HSPU / 1 min hold
10 Chest to bar
Hip / Shoulder mobility.

Tabata Static Balance
Ring Dips x2+2
Push Ups x2+2
Pull Ups x2+2
Squat x4

Snatch Balance
1-1-1-1-1-1

WOD
3 RFT
30 Back Squat
20 DB Snatch
10 HSPU

20140513

http://www.ericcressey.com/the-5-biggest-mistakes-women-make-with-their-training-programs

Warm Up
20 Shoulder passes
5 skin the cats
10 bridge ups
20 beat swing
Hold the bottom of dip 30 sec
Hold bridge up 30 sec
20 side leg swings

'Sally Up'

Strength
EMOM 10 mins
3 Shoulder to Overhead
10 single arm DB row

WOD
5 RFT
15 Push Ups
10 single arm DB thrusters (5 each)
 

20140508

Warm Up
50 dot drill
5 fwd roll to pistol
10 muscle up transitions
20 side lunges
20 squats
10 handstand progressions
3 Pull overs

Roxanne

Strength
Dead Lift
3x5
65, 75 & 85% 1RM
10 T2B after each set

WOD
4 RFT
10 Pull ups
20 Push Press
30 Double unders
 

20140506

Warm Up
20m bear walk
spiderman stretch
pigeon stretch
1 min bottom of squat
hang and twist
10 pull / t2b combo

EMOM 10 mins
6 Front rack Bulgarian split squat
20 good mornings

AMRAP
6 one arm deadlfts
8 pistols
10 burpees
200m run / 300m row