Thursday 19 February 2015
Strength Bench Press Est 1rm (week 1 of 6) WOD Emom 14mins (odd) 15 Squats/ 5 T2B (even) 15 American KB Swings- Heavy 1km Run to Finish
Wednesday 18 February 2015
Strength Overhead Squat Est 3rm (week 1 of 6) WOD 10 to 1 Power Cleans 60/40kg Burpee Box Jump Overs 24/20′
Tuesday 17 February 2015
Skill Pistols WOD 10min Amrap Run 200m 10 American KB Swings 24/16kg 10 C2B Pull Ups Rest 3mins 3mins of Wall Balls 20/14lbs
Monday 16 February 2015
Skill Hollow Rock/Deadbug Core Work WOD 20min Amrap 5 Burpees 10 Sit Ups 15 Lunges
Saturday 14 February 2015
Mobility 10mins Partner WOD ‘The Break Up’ 1st Min- 1 Push Press/ 1 Burpee 2nd Min- 2 push press/ 2 Burpee Adding 1 Push Press & 1 Burpee per min until 1 person fails Rest 5mins ‘The Make Up’ 30 Partner Wall Balls 200m Run 30 Partner Wall Balls 200m Farmers Carry…
Friday 13 February 2015
Mobility 10mins WOD- Lucky 13 3 Rounds for Time 13 Push Ups 13 Sit Ups 13 Box Jumps 13 KB Swings 13 Push Press 13 Lunges 5/10kg OH 13 Mountain Climbers 13 K2E 13 Pull Ups 13 Dips 13 Squats 13 Back Extensions 13 Burpees
Thursday 12 February 2015
Strength Retest Weighted Pull Up WOD- Tabata 20/10 X 8- Rest 1min Score= total reps per exercise Wall Balls 20/14lbs KB Swing 24/16kg Box Jump 24/20′ Burpee
Wednesday 11 February 2015
Strength Deadlift- Retest 1 Rep Max WOD- Barbell Complex 16min Amrap Deadlift Clean Front Squat Jerk
Tuesday 10 February 2015
Skill Push Jerk/Split Jerk WOD- ‘Kandy’ 20min Amrap 5 Pull Ups 10 Push Ups 15 Wall Balls 20/14lbs
Monday 9 February 2015
Skill Overhead Squat WOD 5 Rounds for Time 12 Sumo Deadlift High Pull 50/30kg 12 Push Press 50/30kg