Monday 20 June 2016
Strength & Lifting Split Jerk 3-3-3-3-3 (From Rack) Work up to 3RM Sets on clock 0:00,2:00,4:00,7:00,10:00 WOD 3rft (CAP 18min) 500m Row/400m Run 21 OHS 42.5/30kg
Saturday 18 June 2016
Mobility 15 Mins WOD- ‘BAZ’ AMRAP in 30 minutes 30 Double Unders 8 Squat Cleans (155/110 lbs) 11 Hand Release Push-Ups
Friday 17 June 2016
Mobility 10 Mins WOD- Angie For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats
Thursday 16 June 2016
Running 6 Rounds/1 Min Rest between Rounds 400m Run 15 Burpees WOD THE AIR FORCE WOD 20 Thrusters 40/25kg 20 Sumo Deadlift High Pulls 40/25kg 20 Push Jerks 40/25kg 20 Overhead Squats 40/25kg 20 Front Squats 40/25kg The athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the…
Wednesday 15 June 2016
Strength Overhead Squat 5X5 @65% 1 Rm WOD EMOM 20 minutes (Alternate movements) 2 Hang Squat Cleans AHAP (80% or more) 6 HSPU or 30 second handstand hold
Tuesday 14 June 2016
Strength Back Squat Conga Line!!!! PR City here we come Interval 4 Rounds Max body blasters* in 90 seconds Rest 30 seconds *A body blaster is a burpee up into a chest to bar pull-up, into a toe to bar. All three must be consecutive for the rep to count. You may not use…
Monday 13 June 2016
Strength Push Press 5X5 @ 70% Interval Emom 6 Mins 3 Ring Muscle Ups or 5 Bar Muscle Ups or 6 Strict Pull Ups or 10 Pull Ups/Ring Rows WOD Amrap 12 Mins 10 Shoulder to Overhead 50/30kg 12 Push Ups 14 T2B
Saturday 11 June 2016
Mobility 15 Mins WOD- Partner 2 Rounds for Time 200m Run 100 KB Swings 24/16kg 200m Run 80 Burpees 200m Run 60 Box Jumps 24/20′ 200m Run 40 Squats 200m Run 20 Wall Balls 20/14lbs 200m Run 10 Pull Ups *Partners must complete runs together
Friday 10 June 2016
Mobility 15 Mins WOD Partner 25 Min Amrap 40 Wall Balls 20/14lbs 50 Burpees 60 Air Squats 70 KBS 24/16kg 800m Run One person works at a time. All of the reps of all of the movements must be done in order and completed before moving on to the next movement. Split ups reps…
Thursday 9 June 2016
Skill Running Interval 8min Emom 20 Squats(odd) 20 Lying Hand Claps(even) WOD 5 Rounds 10 HSPUs 10 Box Jump Overs 24/20′