20150929

Warm Up
1 min hang
hang thoracic extension
5 passive to active
Squat routine
10 Wall facing squats
10 shifting weight handstand
Spiderman or Lizard
10 mountain climbers


Strength
Thrusters
10-8-6-4-2-2-2


WOD
EMOM x 12

50 seconds work - 10 seconds transition (4 rounds)

Minute 1 - Hang

Minute 2 - Handstand hold 

Minute 3 -  Deck squats (feet together)

https://www.youtube.com/watch?v=W4YVu0LkmXU

20150924

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


Strength
Back Squat
10-8-6-4-2-2-2


WOD
2 Rounds
3 min on / 1 min rest
Row (metres)
Double Unders
Wall Balls

20150922

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


WOD
200m Run
100 Double Unders
200m Run
80 Sit Ups
200m Run
60 Thrusters
200m Run
40 KB Swings
200m Run
20 Pull Ups
200m Run


Finisher
Tabata x8
A1) Hollow Hold
A2) Superman Hold

20150920

20 min AMRAP
5 Cleans
300m Row
20 Push Ups

20150917

Warm Up
1000m Row
2 min handstand
5 skin the cats
5 Strict Pull Ups (4 sec neg)
Crab walk 2 laps
5 Strict Pull Ups (4 sec neg)
 LPS drop stance x10 hold 10-30 on last rep w. KB
Frog pose 2 mins
LPS horse stance x10 hold 10-30 on last rep


Strength
10 min to build to a max unbroken complex
3 Power Clean + 3 Push Jerk + 3 Front Squat


WOD
EMOM 14mins
A) 3PC + 3PJ + 3FS
B) 50 Double Unders

20150915

Warm Up
2 min Plank
5-1 ER Push Ups
 10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 jump to front swing and precision jump


Strength
Push press 3-3-3-3-3

WOD

Fight gone Bad

3 rounds 

1 minute at each station

Wall balls 9/6kg

Sumo deadlift high pull 35/25kg

Box jumps 20"

Push press 35/25kg

Row 

Rest

20150910

Warm Up
Row 100m x5 + burpee penalty (max 6)
Ido's squat routine
5 Strict Pull Ups
5-1 ER Push Ups
10 x 180 hang turn (or 5x 360)
5 x Pull Overs
5 mins hip or shoulder mobility


Strength
Back Squat
3-3-3-3-3


WOD
21-15-9
Calorie Row
Push Ups


wait 5 mins then,


21-15-9
Pull Ups
Wall Balls

20150908

Warm Up
100 Double Unders
20 Hollow Rocks
20 Supermans
10 Passive to Active Hang
5 Jump to hang w precision jump
Lizard walk


Strength
Deadlift
3-3-3-3-3


WOD
3 Rounds
3 min on
3 min rest
400m run /row
10 Thrusters
Max toes to bar

20150903

Warm Up
5 to 1 External rotation push ups
20m  Bear Crawl
2 mins handstand practice
2 mins hanging or 10 x 180 deg turns
50 up (running motion on the spot)
20m Rabbit Walk
10 Superman's

Strength
Pull ups
5x5 with 5 sec descent

WOD
4 rounds
100 Double Unders
20 Dumbell Push Press
20 Hollow Rocks