Tuesday 14 October 2014
Strength Bench Press 5X5(week 5) WOD EMOM- 20mins 12 American KB Swings 24/16kg (odd) 6 Burpees/ 3 T2B (odd)
Monday 13 October 2014
Skill Ring Dips/ Weighted Dips WOD 5 Rounds Barbell complex Deadlift X3 Clean X3 Front Squat X3 Push Press X3 Overhead Squat X3 Power Snatch X3 50kg Men/30kg Women
Saturday 11 October 2014
Mobility 15mins WOD- Teams of 3 5 Sets for max reps Wall Balls 20/14lbs 60 secs Box Jump Overs 24/20′ 60 secs Burpees 60 secs Rest 60 secs 1 athlete on each station, rotate through Score= Total Reps
Friday 10 October 2014
Mobility 15mins WOD- Partner 5 Rounds for time 50 American KB Swings 24/16kg 25 Wall Balls 20/14lbs 400m Run 25 American KB Swings 24/16kg 10 Wall Balls 20/14lbs 200m Run
Thursday 9 October 2014
Strength Pause Front Squat 5X5, 3secs at the bottom WOD Tabata-16 Rounds Burpee Deadlift 80/50kg Alternate between movements
Wednesday 8 October 2014
Skill Double Unders 300 DUs or 10mins Practice WOD Amrap 15mins 7 Push Press 50/35kg 7 Box Jumps 24/20′ 7 Pull Ups
Tuesday 7 October 2014
Strength Bench Press 5X5 WOD 3 Rounds for Time 50 Jumping Jacks 25 Sit Ups 10 Power Snatch 40/25kg 200m Run
Monday 6 October 2014
Skill Turkish Get Ups Build to heavy weight WOD EMOM 16mins 3 Burpees & 4 T2B (odd) 4 Turkish Get Ups (even) Rest 2 mins 3min Amrap Wall Balls 20/14lbs
Saturday 4 October 2014
No Class Today Olympic Lifting Workshop Only 1000-1600
Friday 3 October 2014
Mobility 15mins WOD Partner Annie Fran Grace Helen