20160128

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Skill
Power Clean


Strength
Power Clean : 1 Rep Max

Record your best Power Clean 1 Rep Max lift.

10 minutes to work up to a heavy power clean.

WOD

Air Force

For time:

20 Thrusters 30 kg

20 Sumo Deadlift High Pulls 30 kg

20 Push Jerks 30 kg

20 Overhead Squats 30 kg

20 Front Squats 30 kg

Post total time.

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.

20160126

Happy 'Straya Day


Warm Up
500m Row
1 min battle ropes
5 pull overs
Squat routine
2 min shoulder mobility
30 Beat swing (small, fast kips)
Thoracic Extension (hang)
5 Wall Squat


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

Use the heaviest weight you can for each set.

Rest as needed between sets.

5 Ring Dips between each set.

WOD
AMRAP 12 mins: Rows, Kettlebell Swing (Russian)s and Push-ups

Complete as many rounds as possible in 12 mins of:

Row, 200 m

15 Kettlebell Swing (Russian)s

10 Push-ups

20160121

Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength
Back Squat 5x5

Back Squat 5x5 Use the same weight for each set.

Rest as needed between sets.

Do 5 Pull Ups between each set.

WOD
2x RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, 2 and more

2 rounds, each round for time, of:

20 Wall Balls

20 Sumo Deadlift High-pulls

20 Box Jumps

20 Push Press

20 Row (calories)s

Rest 3 mins between each round.

6 minute time cap for each round.

Start 2nd round @ 9 minute mark.

20160119

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
5 strict pull ups, 5 sec neg
10 Box Jumps
10 KB bottom up press
5 strict pull ups, 5 sec neg
1 lizard
2 crab


Strength
Deadlift 10-8-6-4-2    

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

EMOM 24

Alt EMOM 24 mins: Row (calories)s, Double Unders and Burpee Box Jumps

Every 1 min for 24 mins,

alternating between:

15 Row (calories)s

50 Double Unders

8 Burpee Box Jumps, 24/20 in

20160114

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
10 Shifting weight handstands
10 ape swings


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

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
Every 2 mins for 14 mins: Push Jerks, Box Jumps and Burpees

Every 2 mins for 14 mins do:

7 Push Jerks

7 Box Jumps

7 Burpees

20160112

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Thruster 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
Alt EMOM 16 mins: Row (calories)s and Thrusters

Every 1 min for 16 mins, alternating between:

Row (calories)s

Rest

1 min Thruster, 40/20 kg

Rest 1 min