20150127

Warm Up 2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
10 Ring Dips
10 Pull Ups
3 Pull Overs


Strength
5 rounds
A1) Shoulder Press (strict) x5
A2) Toes to Bar x10


WOD
11 min AMRAP
3 Box Jumps
3 Wall Balls
6 Box Jumps
6 Wall Balls
9 Box Jumps
9 Wall Balls
keep adding 3 reps until 11 min

20150122

Warm Up
10 mins choice


Warm Up WOD
EMOM 15 mins
1 - 2 rope climb
2 - 10 shifting weight handstands
3 - 50 Double unders


Strength
Front Squat
5-5-5-5


WOD 2
5 RFT
5 Push Press
10 Burpees

20150120

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


Strength
Deadlift
7-7-7-7


WOD
In teams of 2
10 rounds
Using 1 barbell
10 Push Press
10 Front Rack WL
2 HPC

20150115

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


Strength
A) Back Squat 5x5
B1) Pull Ups 5x5
B2) Press 5x10 or 10 shifting weight handstands


WOD
EMOM 15 mins
1) 20 KB Swings - Russian
2) 20 Sit Ups
3) 10 Burpees

20150113

Warm Up
Carry slam ball 200m
bodyweight warm up
slam ball technique


WOD
4 rounds
Crawl & push
15 Slam balls
Run
during workout must also complete 8 laps tyre pull

20140108

Warm Up
2 rounds for quality
lizard walk
3 wall walks
1 min plank
10 drop lunges
5-1 push ups
10 pistols


Skill
SP/PP/PJ/SJ


Strength
10 mins to post 1RM S2OH


WOD
5 rounds
2:30 on / 2:30 off
10 one arm DB Hang Snatch
10 Push Ups
Max calories on the rower

20150106

Warm Up
100 DU's
Ido's squat warm up
stick work
10 protraction retraction
10 pass throughs
10 step overs
20 OH WL
3 min with partner squat & lunge drill
Hip mobility


Strength
Back Squat 5x5 80%1RM


WOD
EMOM 15 mins
4 Burpees
6 Box Jumps
8 Wall Balls