Wednesday 1 June 2016
Strength OHS 5X5 @ 55% Interval Every 30secs for 4 Mins 5 Thrusters AHAP WOD 10 Min Clock Counting Down 30 T2B 10 Clean & Jerk @ 70% Max Double Unders in Remaining Time
Tuesday 31 May 2016
Core Work Interval Emom 12 Mins 12 KB Swings 24/16kg(odd) Run 200m(even) WOD Amrap 10 Mins 10 HSPU 10 Power Clean 80/50kg
Monday 30 May 2016
Strength Push Press 5X5 @ 60% 1 Rm WOD Emom 6 Mins 5 Burpees 25 Double unders ‘Then’ 3 Rounds 21 Box Jumps 24/20′ 15 Pull-ups 9 Thrusters40/30kg
Saturday 28 May 2016
Mobility 15 Mins WOD – Partner 5 min amrap of: (one person working at a time,cumulative between both teammates and broken up between teammates in any way) 35 Double Unders 200 meter run Then Team Fight Gone Bad 2 rounds Switch off each minute and rotate to next station after both team members have completed…
Friday 27 May 2016
Mobility 15 Mins WOD For Time 25 Back Squats 25 Front Squats 25 Overhead Squats 400 meter Run 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400 meter Run 50 Hang Cleans 400 meter Run 50 Snatches 400 meter Run All Movements Performed with Empty Bar/ PVC Pipe
Thursday 26 May 2016
Running WOD 21/15/9 Burpee Box Jumps 24/20′ Deadlifts 100/60kg
Wednesday 25 May 2016
Strength Establish 1 Rep Max Overhead Squat WOD 4 Rounds 15 HSPU’s 15 OHS 50/30kg Rest 90 Secs Between Rounds
Tuesday 24 May 2016
Core Work Intervals Double Unders X 400 ‘or’ 10 Mins Practice WOD 15 Min Amrap 10 T2B/K2E 5 Power Cleans 70/45kg
Monday 23 May 2016
Strength Establish 1 Rep Max Push Press Interval 5 Min Amrap 50 Wall Balls 20/14lbs Max Burpees with remaining time WOD- Partner Rebound Chipper 12 Min Cap 50 Thrusters 50/30kg 60 HRPU 70 Box Jumps 24/20′ 80 Russian KB Swings 24/16kg After 80 Swings, you start working back down. Partners may break…
Saturday 21 May 2016
Mobility 15 Mins Partner WOD- 2 Rounds for Max Reps From 0:00 – 4:00 Run 400 Meters together With remaining time as many reps as possible of: Alternating Power Cleans 60/40kg From 4:00 – 8:00 Run 400 Meters together With remaining time as many reps as possible of: Alternating Bar facing Burpees From 8:00…