20150618

'The 8' 8 x 400m
8 x 60m MB Clean & throw
8 x 30m MB Push
8 x 60m MB Sit Up & throw
8 x 60m tyre drag
64 Bar Muscle Ups
8 x Pyramid climbs
64 Push Ups
Can be partitioned in any manner.

20150616

Strength

EMOM 10 mins

1 - 10 Ring Dips

2 - 30 sec handstand

WOD

5 RFT

10 one arm barbell hang snatch or c&p

50 Double unders

10 Toes to Bar

20150612

Strength
EMOM 10 mins
1 - Front Squat with KB's on bar x 5
2 - Push Ups x 10-15


WOD
4 RFT
25 Deadlift
50 Sit Ups
400m Run

20150611

Warm Up
20 side side swings
squat routine
10 scapula push ups
10m rabbit walk
50 Up
20 s.w handstand
20 wall balls


WOD 1
Row ladder
3-2-1-2-3
active mob rest B/w sets


WOD 2
AMRAP in 10 mins
10 Burpee Pull Ups
20 Pistols
30 sec Ring L-sit

20150610

Strength
A1) Pull Ups 5x5
A2) Wall Walks 2x5


WOD
5 RFT
30 Air Squats
20 Push Press (no rack)
10 Ring Dips

20150609

Warm up
30 unbroken DU's
10 Mtn Climbers
5 strict Pull Ups
30 sec pistol
6 fwd roll to pistol
handstand shoulder mob
4 pull overs
5 wall squats




Strength / Skill
10 mins to build to heavy clean




WOD
AMRAP 15 mins
30 Double Unders
7 Box Jumps
5 Knees 2 Elbows
3 Cleans

20150608

Strength
A1) Deadlift 5x5
A2) Shoulder Press 5x5


WOD
EMOM 15 mins
1 - 10m OH Walking Lunge 20kg
2 - 10 Shoulder Taps
3 - 20 Hollow Rocks

20150604

Warm Up
30 side2side swing
10 Broad Jumps
20 Butterfly Sit Ups
1 min bottom of Push Up
10 Ring Dips
1 min at bottom of OHS
5 Passive to Active Hang


WOD

With a running clock start the first couplet on 0

the next on minute 10 and the last on minute 20

each couplet has a 7 minute time cap

21-15-9

Wall balls 9/6kg

Kettlebell swings 24/16

21-15-9

Rowing for calories

Burpees

21-15-9

Box Jump overs 24/20

Toes to bar

20150602

Warm Up
Run around the field
Squat routine
Rabbit walk
10 shifting weight handstand
unsupported couch stretch 30 sec each
10 ext. rot. push ups
hip or shoulder mob.


Strength
Thruster
5-5-5-5-5


WOD
15 min AMRAP
200m Run
10 Burpees over the bar
5 Thrusters


Finisher
Tabata Hollow Hold