20140430

Warm Up
50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch


Strength

Deadlift Build to a heavy set of 3 

then 3x3 at 90%

WOD

EMOM x 15

15 Russian kettlebell  swings 

15 Goblet squats

15 push ups

20140428

Warm Up
1 min bottom of Push Up
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
10 shifting wt handstand
10 OH DB squats
 5 Pull overs
10 ape swings or 180's


Strength
EMOM 6 mins
10 Push Press


WOD
5 rounds
for 3 mins
10 Deadlift
10 Toes to Bar
Max. calories row

20150423

'The 8'
8 x 400m
8 x 60m MB Clean & throw
8 x 60m MB Push
8 x 60m MB Sit Up & throw
8 x 60m tyre drag
8 Bar Muscle Ups
8 x Pyramid climbs
80 Push Ups
Can be partitioned in any manner.

20150421

Warm Up
100 DU's
10 peel spine from wall
60-45-30-15 Passive hang
10 scapula push ups
5 skin the cats
2x lizard walk


Strength

A1) Back squat 5-5-5-5-5

A2) Strict chin up 5x 5-10 reps (add weight if possible)

WOD

5 rounds

20 wall balls 9/6kg

200m run 

20 Kettlebell swings 24/16kg

20160416

Warm Up


50 Double Unders
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


Strength
EMOM 6 mins
Front Squat x5


WOD

In teams of 2 

Helen 

3 rounds

400m run 

21 Kettlebell swings 24/16kg

12 Pull ups

Working in teams of 2 with only one person working at a time

Partner 1 runs 400m then partner 2 performs 21 kettle bell swings partner 1 will the perform 12 pull ups. Athletes alternate tasks till both have completed 3 full rounds each. 

20150415

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 Kettle bell swings 24/16

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