Thursday 1 February 2018
WOD Open Workout 17.1 20 DB Snatch 15 Burpee Box Jump Overs 30 DB Snatch 15 Burpee Box Jump Overs 40 DB Snatch 15 Burpee Box Jumps Overs 50 DB Snatch 15 Burpee Box Jump Overs @22.5/15 ROMWOD Peak For time 20 Bar MU 2km Row
Wednesday 31 January 2018
Strength Every 30 seconds for 10 mins 1 Full snatch @70% of 1RM WOD 12 Min AMRAP 30 DU 15 Push Press 30 DU 15 Hang Power Cleans @42.5/30 Peak 25 Calorie Row 50 Double DB Front Rack Lunges (22.5/15) (50/35) 25 Calorie Row
Tuesday 30 January 2018
Strength Front Squat 8×2 @85% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 Core Tabata plank and Hollow rock WOD For Time (9 min cap) 21-15-9 DB Thrusters C2B Pull Ups @25/15 Peak 4 Rounds 3min AMRAP / 2min REST 30 Calorie Bike 10 Snatch 65/45 Kg Max Wall-balls in remainder of time …
Monday 29 January 2018
Strength DBL KB Box Step up 5×5 R+L (No prescribed weight) 0:00, 2:30, 5:00, 7:30, 10:00 *Immediately into 3 sumo deadlift @60% of 3rm deadlift Focus here is on speed from the ground WOD 15 Min AMRAP 12 Push Press @50/35 6 Burpee Box Jumps 1 Legless Rope Climb 200m Run Peak Back Squat Build to…
Saturday 27 January 2018
WOD With a partner: Every 8 minutes X 4 Run 800m together: then AMRAP with a partner one person completes a round at a time: 5 Push press @ 50/35 kg 10 TTB 15 Air Squats Your score is the total number rounds.
Friday 26 January 2018
Strength Strict Press 5×10 increasing weight 0:00, 3:00, 6:00, 9:00, 12:00 *Start at 50% of 1rm WOD 15 Min AMRAP 400m Run 12 Power Snatch 12 Overhead Squats @42.5/30 Peak 9min AMRAP 9 Toes to Bar 12 Box jump (open standard) 15 Hang squat cleans (35/25)
Thursday 25 January 2018
Strength Deadlift 5×10 @65% of 3rm 0:00, 3:00, 6:00, 9:00, 12:00 Superset with 10 pushups WOD 3×4 Min AMRAP AMRAP 1- ME KB Farmers Carry (Metres) @32/24 AMRAP 2- ME Air Squats (Reps) AMRAP 3- ME Wall Walks (Reps) *1 Min rest between AMRAPS Peak For 36mins 2min: Bike for Distance 2min: Row For Distance…
Wednesday 24 January 2018
Core EMOM 12 mins Even Min- 12 med ball Sit Up Odd- 40 sec plank hold WOD Open Workout 16.1 20 Min AMRAP 25 ft OH Lunge 8 Bar Facing Burpees 25ft OH Lunge 8 C2B Pull Ups @42.5/ 30 Peak Back Squat Build to a heavy 1 rep back squat *Not a max weight.…
Tuesday 23 January 2018
Strength EMOM 10 mins 4 Hang power cleans @70% of 1rm clean *Scale weight if % too much for athletes WOD 14 Min AMRAP 10 KB Swings @32/24 11 Wall Balls @20/14 12 Box Jump Overs @24/20 13 Cal Row or 300m run Peak For Time: 1km Run 15 Ring MU 15 Overhead Squats (100/70) …
Monday 22 January 2018
Strength Back Squat 5×5 @77.5% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 WOD 12 Min AMRAP 12 Push Ups 12 Push Press 12 TTB @42.5/30 Peak 4×1 Power Snatch 4×1 Snatch Pull 4×1 Snatch Deadlift *Weight should be heavy with good form for each. Increase weight for each different movement.