20151029

Warm Up
200m arm and body rowing
30 unbroken DU's
50 side to side wing
2 legless rope climbs
squat routine

Turkish Get Up 4-4-4

Use the heaviest weight you can for each set.

Rest as needed between sets.

Strength

Back Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

3 x 3 mins

10 Shoulder-to-Overheads, 50/25 kg

10 Lateral Burpee (Over Barbell)

max rep Row (calories)

Rest 3 mins

20151027

Warm Up
30 Tuck Ups
10 shifting weight handstand
20m lizard walk
Hanging thoracic extension
5 Jump to hang precision jump
10 wall facing squats
2 mins bottom of the squat

20151022

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


Technique
Tuck-ups
KB Snatches


WOD
10 x 2 min work 1 min rest
A) 12-15 Box Jump Overs + Max Wall Balls
B) 12-15 Tuck Ups + Max KB Snatches

20151020

Warm Up
Barefoot
Squat routine
Drop stance
Drop dragon turn
Crab walk
30 sec crow pose
5 mins Hanging routine


WOD
F.R.E.A.K
21 Thrusters 40/30kg

21 Pull ups

800m Run

30 Kettlebell swings 32/24kg

30 Pull ups

50 Double unders 

50 Sit ups

400m Run

30 Box Jumps 24/20kg

30 Wall balls 9/6kg

20151008

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




Partner WOD

30 minute AMRAP

• 120 Box over jumps 24/20" (on & over, no need for complete hip ext. at top)
• 120 Wall balls 9/6kg (full squat)
• 120 cal rowing
• 120 Burpees 
• 1200m run (alternating laps x3 each)

Each movement, each person has to do 3 sets of 20 reps 

partners alternate. one works whilst the other rests.

Viel Gluck!!

20151006

Warm Up
30 DU's (unbroken)
20 Hollow Rocks
20 Supermans
10 Passive to Active Hang
5 Jump to hang w precision jump
10 shifting weight handstand (or shoulder taps)


Strength
Push Jerk
3-3-3-3-3


WOD
Every 2 mins (x7)
7 Push Jerks
7 Box Jumps
7 Burpees

20151001

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
Push Jerks
3-3-3-3-3


WOD

20  minute EMOM

Odd: Minutes 15/10 calorie row

Even: 4 Pull ups + 6 Push ups + 8 squats

(Scale the calories and reps if needed)