20160428

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
5 Jump to hang


WOD
'Dirty 30'

30 Box Jumps, 24/20”

30 Chest to bar pull ups

30 Kettle-bell swings 24/16

30 Front Squats, 50/35kg

30 Toes to bar

30 Push Press, 50/35kg

30 Deadlifts, 50/35kg

30 Wall Balls, 9/6kg

30 Burpees

30 Double Unders

20160426

Warm Up
30 side side swing
10 broad jumps
20 butterfly sit ups
1 min at bottom of push up
10 ring dips
1 min bottom of Overhead Squat
5 passive to active. Hold for 5 sec


Strength
Back squat 

10-8-6-4-2

WOD

EMOM x 20

Minute 1 - 10 Pistols

Minute 2 - 10 Toes to bar

Minute 3 - 15 Push ups

Minute 4 - 1-2 Rope climbs

20160421

Warm Up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push ups negs.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips


Strength
Push press

10-8-6-4-2

In between each set 6-10 ring rows or pull ups

WOD

Annie 

50-40-30-20-10

Double unders 

Sit ups

20160419

Warm Up
100m row with burpee penalty (max 6)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength / Technique
Power Clean 

3-3-3-3-3 (touch & go)

WOD

'Mind Eraser'

20 minute AMRAP

7 Power Cleans 60/40kg

7 Burpees 

200m run

20160414

Warm Up 100 DU's
50 Side Swing
20 OHS
Lizard walk
Crab walk
10 Push Ups
2 Wall Walks


WOD

20 minute AMRAP

In teams of 2

3 Rope climbs

6 Thrusters 40/20kg

12 Box Jumps 30/24"

200m run or row

Alternating, each partner has to complete all the reps

of each movement before moving on 

then

800m partner Farmer's Walk

20160412

Warm Up 50 Double Unders
30 Beat Swing
1 min Handstand
1 Lizard Walk
10 Wall Squats
Burgener Warm Up


Strength
10 mins to build to a heavy
Power Clean + Hang Squat Clean + Thruster


WOD
EMOM 20 mins
Odd
Power Clean + Hang Squat Clean + Thruster
Even
5 Pull Ups 5 Toes to Bar

20160407

Warm Up
100 Double Unders
5 - 1 Push Ups
10 Bridge rotations
5 Bridge Ups
30 sec passive to active
10 ape swing
squat routine
hip mobility




Strength
5 Rounds
A1) Front Squat x5
A2) Wall Walks x3




WOD
EMOM 10 mins
B1) 15 KBSwings
B2) 10 Box Jumps


Finisher
Tabata Hollow Hold

20160405

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


Strength
A1) Deadlift x5
A2) Pull Up x5


WOD
12 min AMRAP
15 Goblet Squats
30 DU's (unbroken)
10 Hand Release Push Ups
200m row