Wednesday 29 June 2016
Strength Push Press 5×5 @75% Sets on clock 0:00,2:30,5:00,7:30,10:00 WOD 12min AMRAP 3 Power Cleans 80/52.5 6 Ring Dips (3 Strict / 3 Kipping) 9 Burpees
Tuesday 28 June 2016
WOD Double Helen 3rft (CAP 25min) 800m Run 42 KB Swings 24/16 24 Pull Ups Movement Strict HSPU EMOM x 8 1-5 Strict HSPU (Deficit if possible)
Monday 27 June 2016
Strength Pause Back Squat 6×2@75% 3second Pause at the bottom Sets on clock 0:00,3:00,6:00,9:00,12:00,15:00 WOD 10Min Amrap 2 Burpees / 2 Double KB Thruster 4 Burpees / 4 Double KB Thruster 6 Burpees / 6 Double KB Thruster 8 Burpees / 8 Double KB Thruster 10 Burpees / 10 Double KB Thruser KB Weight: 24/16…
Saturday 25 June 2016
Mobility 15 Mins WOD- Partner Karen-150 Wall Balls 20/14lbs Fran- 21/15/9 Thrusters Pull Ups Grace- 30 Clean & Jerks 60/40kg Helen- 3 Rounds for time: 400 Meter Run 21 KB Swings 24/16kg 12 Pull-ups Annie- 50/40/30/20/10 Double-unders Sit-ups
Friday 24 June 2016
Mobility 15 Mins WOD 13Min Time Cap 1K Row/Run 45 Burpee Box Jump Overs 20/24′ Then 10min AMRAP 30 Lateral Jumps over Bar 10 Deadlift 100/70kg 10 Ring/Box Dips
Thursday 23 June 2016
Strength/Skill Snatch Priority 5min teaching Burgener Warmup 5min teaching Setup, Hang , High Hang ‘Then’ 10min to work up to a 1RM Power Snatch WOD 3 Rounds for Reps 2min Wall Balls 20/14lbs 1min Double Unders 2min Alt KB Snatch 24/16kg 1min Rest
Wednesday 22 June 2016
Strength Deadlift 1RM (20min) WOD For time (CAP 16min) 21-18-15 Hang Power Cleans 60/42.5kg Box Jumps 24/20′ ‘then’ 12-9-6 Hang Power Cleans 70/47.5kg Box Jumps 30/24′
Tuesday 21 June 2016
Strength Bench Press (A) 3RM (12min) (B) @80% of (A) do 3×5 Sets on clock 15::00,18:00,21:00 WOD “30 Ring/Bar Muscle Ups for Time” (CAP 12min) If 30 Muscle Ups is a big number do 20 or 10 and make up the rest in Burpee Pull Ups ‘or’ 70 Burpee Pull Ups
Monday 20 June 2016
Strength & Lifting Split Jerk 3-3-3-3-3 (From Rack) Work up to 3RM Sets on clock 0:00,2:00,4:00,7:00,10:00 WOD 3rft (CAP 18min) 500m Row/400m Run 21 OHS 42.5/30kg
Saturday 18 June 2016
Mobility 15 Mins WOD- ‘BAZ’ AMRAP in 30 minutes 30 Double Unders 8 Squat Cleans (155/110 lbs) 11 Hand Release Push-Ups