• Thursday 7th April

    A1: Push Press :6×3

     

    WOD: 2x 6 min AMRAP

    10x Shoulder to overhead (45/30)

    3x muscle ups

     

    3 min rest

    10x hang power clean (45/30)

    8x toes to bar

    download (6)


  • Wednesday 6th April

    A1: Deadlifts: Intermediate: 3×5, Beginners: 5×3

     

    WOD: 4x rounds (3mins on/1 min rest)

    30/22 cal row or 400m run

    Max burpee box jumps (60/50)

    download (5)


  • Tuesday 5th April

    Skill: Rope climb technique

    WOD: 4x rounds for time

    30x wall balls

    4x rope climbs

    images (10)


  • Monday 4th April

    A1: Back Squats: 6×5

     

    WOD: 8min AMRAP

    10xPower Snatch (35/25)

    150m Sprint

    Rest 2 mins

    30x pull-ups for time

    download (4)


  • Saturday 2nd April

    Rowing technique

    “Rowling” 3 rounds

    WOD: 30min EMOM

    1: Row 15/12 cals

    2: 150m run

    3: 10x burpee box jumps (24/20)

    download (1)


  • Friday 1st April

    A1: Strict press: intermediate 5×3, beginners 5×5

    A2: Weighted glute hip bridges: 5×12 (20/10)

    Core: 6min EMOM

    1: 30 sec hollow hold

    2: 30 sec max strict toes to bar

    B. 5km run with med ball for Time (yeah right…)

    Mobility:

    3min Pegion pose each side

    3min Floor Hamstring Banded Stretch each side

    3min Dragon pose each side (Watch from 00:30)

    images

     


  • Thursday 31th March

    A1: Back Squat: 3×8

    A2: 8x double bent over rows

    WOD: 9 min AMRAP

    6x Power cleans (60/40)

    8x Front Squats (60/40)

    30x double unders

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  • Wednesday 30th March

    Skill Session:HSPU

    EMOM 10 min

    1: 1-5 muscle ups

    2: 10x handstand push-ups

    WOD: for time

    400m run

    30x Handstand push ups

    400m run

    20x Handstand push ups

    400m run

    10x Handstand push ups

    handstand-pushups


  • Tuesday 29th March

    A1: Front rack walking lunge, 4×12 (70/50)

    A2: Max effort strict pull-ups

    WOD: 6 rounds of rowing interval

    25/20 cal row

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  • Friday 25th March

    Open wod 16.5

    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    2016 Open Standards

    2016 Open Standards


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