Monday 11 July 2016
Strength/Skill Snatch Priority 1 Snatch Balance + 2 Overhead Squats (From rack) Work up to max weight (15min) WOD For TIme (15Min) 50-40-30-20-10 OHS 20/15kg Double Unders Scale number to 40/30/20/10 if necessary
Saturday 9 July 2016
Mobility 15 Mins WOD- ‘Lalich’ 30 Min Amrap Team WOD 3 players (at least 1 female), partition work as desired Run 400m (entire team) 150x Box jumps 20′ 75x Push press 35kg 125x Squats 150x Overhead walking lunge steps 15kg Plate Run 400m (entire team)
Friday 8 July 2016
Strength Bench Press 5×5 @75% Sets on clock 0:00,2:30,5:00,7:30,10:00 WOD 3rft (CAP 15Min) 30 Wall Balls 20/14lbs 15 Deadlifts 120/80kg 7 Muscle Ups/ Pull-Ups & Dips
Thursday 7 July 2016
Strength Deadlift – Speed 6×2 @70% Sets on clock 0:00,3:00,6:00,9:00,12:00,15:00 WOD For time (CAP 15Min) 5-4-3-2-1 Ring Muscle Ups/ Bar Muscle Ups/ Pull-Ups & Dips Squat Clean and Jerk 70/47.5kg 400m Run 5-4-3-2-1 Ring Muscle Ups/ Bar Muscle Ups/ Pull-Ups & Dips Power Clean and Jerk 70/47.5kg
Wednesday 6 July 2016
Strength Weighted Strict Pull Up (A) 5×3 Make all sets challenging, but score heaviest set of 3 (B) 1 max effort set of bodyweight strict pull ups Sets on clock 0:00,2:00,4:00,6:00,8:00,(12:00 Max effort BW) WOD 5Min AMRAP Snatch 60/42.5kg *5 Bar facing Burpees every minute starting at 0:00 Rest 2Min 5Min AMRAP Clean and Jerks…
Tuesday 5 July 2016
Strength Hang Squat Clean 3-3-3-2-2-1 Make all sets challenging Sets on clock 0:00,2:00,4:00,6:00,8:00,10:00 WOD 15-12-9-12-15 (CAP 15min) Back Squats 70/47.5kg (from ground) Box Jumps Overs 24/20′
Monday 4 July 2016
WOD 24Min AMRAP 200m Run 21 Walking Lunges (Hold 24/16kg KBs in each Hand) 14 HSPU Skill/ Core Tabata L-Hang or L-Sit (scale to knee tuck)
Saturday 2 July 2016
Mobility 15 Mins WOD- Filthy Fifty For Time: 50 Box Jumps 24/20″ 50 Jumping Pull-ups 50 KB Swings 16kg 50 Walking Lunges 50 Knees-to-Elbows 50 Push press 20/15kg 50 Back Extensions 50 Wallball Shots 20/14lbs 50 Burpees 50 Double-unders
Friday 1 July 2016
Mobility 10 Mins WOD 28 Min EMOM 1st Min: 10-15 Cal Row 2nd Min: 8-12 HSPU 3rd Min: 8-12 ALT DB Snatch 24/16kg 4th Min: 30 Double Unders Repeat for 7 rounds. Work should take no longer than 40 seconds per minute. Score = Total Reps over all minutes
Thursday 30 June 2016
Skill/Oly Snatch Priority Squat Snatch 8×3 @50% Sets on clock 0:00,1:30,3:00,4:30,6:00,7:30,9:00,10:30 WOD For time (CAP 21min) 5 rounds 7 Thrusters 50/35 (115/85) 21 Double Unders then 5 rounds 7 Front Squats 50/35 (115/85) 21 Double Unders then 5 rounds 7 Push Jerks 50/35 (115/85) 21 Double Unders