Monday 1 September 2014
Strength EMOM 20mins 5 Dips(odd) 30sec weighted Plank hold(even) WOD Tabata Push Ups Sit Ups Pull Ups Squats
Friday 29 August 2014
Mobility-15mins WOD Teams of 4 30min AMRAP 400m Run Box Jump Overs 24/20′ Burpee Pull Ups Wall Walks Each team member will start on a different station and may not rotate to the next station until their running teammate returns
Thursday 28 August 2014
Strength Deadlift 5×5@ 65% 1rm WOD 20min AMRAP 1 power Clean 60/40kg 1 Burpee Ladder Format
Wednesday 27 August 2014
Skill Kipping Pull Up Strength Weighted Pull Up WOD 3 Rounds 1min Push Ups 1min Sit Ups 1min Mountain Climber 1min Squats 1min Lying Hand Claps 1min Lunges Rest 2mins between Rounds
Tuesday 26 August 2014
Strength Push Press 5×5 WOD For Time 50 Box Jumps 24/20′ 40 Pull Ups 30 Front Squat 40/25kg 20 Bar Hop Burpee 10 Thrusters 40/25kg
Monday 25 August 2014
Skill Parallel Bars/Parallettes WOD 5 Rounds for Time Run 200m 15 Wall Balls 20/14lbs 15 KB Swings(American)24/16kg
Saturday 23 August 2014
Mobility 15mins WOD Seven rounds for time of: 7 HSPU/HRPU 7 Thruster 40/25kg 7 T2B/K2E 7 Power Snatch 40/25kg 7 Burpees 7 KB Swings 24/16kg 7 Pull-ups Optional 2km Run to Finish WOD will be scaled for newcomers!!
Friday 22 August 2014
Mobility 15 Mins WOD 6 Rounds for Time 400m KB Carry 24/16kg 12 Push Press 60/30kg 12 Box Jumps 24/20′ 12 Power Cleans 60/30kg
Thursday 21 August 2014
Strength Deadlift- Week 1 of 6 week program 5×10 @ 60% est 1RM WOD 10 Rounds Run 400m 10 Pull Ups 10 Push Ups
Wednesday 20 August 2014
Skill/Strength Snatch WOD Partner 21/15/9/6/3 Wall Ball Sit Ups 20/14lbs Burpee Broad Jumps Box Jump Over 24/20″ Each Partner Completes all Reps