WOD

27/3/18

Focus – Testing Week   Strength – 1rm Deadlift -20mins Warm Up – 3 rounds 300m Row 15 banded Good Mornings 10 Glute Bridges Into 3 Rounds 10 Cal Bike 20 Sit Ups   WOD – Every 4 mins for 4 Rounds 15 Cal Bike / Rower 12 Deadlifts 100kg / 70kg 10 Box Jump Overs…

Read more

March 27, 2018

27/3/18

Focus – Gymnastics / Skill   Strength – 15Min EMOM 1st Min – 30 Double Unders / Double Under Practice 2nd Min – 8-15 T2B Try Go Unbroken 3rd Min – Wall Balls 15 – 20 Try Go Unbroken   WOD – 3 round for time 400M Run 12 Hang Power Cleans 35kg / 50kg…

Read more

March 26, 2018

26/3/18

Focus – Strength / Testing Week   Strength – 1rm Front Squat ” 20Mins to find a heavy ”   WOD – 18.5 7Min Cap In Heats 3 , 3 > 6 , 6 > 9 , 9 Etc….. Thrsuters @ 45kg / 30kg Scaled > 30 / 20kg C2B Pull Ups Scaled > Jumping…

Read more

March 25, 2018

21/3/18

    Focus – Weightlifting / Conditioning   Strength – Every 90Secs for 15mins Triple Hang Snatch – (Build Up to As heavy As Form Allows)   Wod – 4 rounds for time 8 Hang Squat Snatches @60/40 12 Cal Bike / Row 400m Run 1min Rest – Repeat   Accessory 5 x 5 Bench…

Read more

March 20, 2018

20/3/18

  Focus – Barbell Cycling   Strength – 15Min EMOM   1 Power Clean + 1 Push Jerk – (Increasing Weight over sets)   WOD – For Time 21- 15 – 9 – 6 – 3 Power Cleans @50/35 Wall Balls T2B   Accessory 10Min EMOM Max Ring Dips 3 x 20 GHD Sit ups

Read more

March 19, 2018

19/3/18

Focus – 18.4 Warm up – 3 rounds 200m Row 15 Banded Good Morning 12 Banded Strict Press 20m Banded Crab Walk   Strength – Deadlift 3 x 3 @80%   Wod – In Heats 9min Cap 21-15-9 Deadlifts @102.5kg / 70kg Hand Stand Push Ups – ” Open Standard ” Into 21 Deadlift @142.5kg…

Read more

March 18, 2018

16/3/18

  Focus –  Conditioning / Weightlifting   Strength – 12 Min EMOM 3 Touch n Go Clean n Push Jerks @ 50kg / 35kg 20 Double Unders In The Same Min   WOD – 8Min Amrap Accending Ladder In 3s ETC 3 – 3 > 6 – 6 > 9 – 9 > 12 –…

Read more

March 15, 2018

14/3/18

Focus – Weightlifting/ Gymnastics   Strength Pause Front Squats @70% 4 x 3 In between Sets 4 x 8 Strict Ring Dips – Use Bands if needed     WOD – 14Min Amrap 50 T2B 40 Front Rack Lunges @45/30 30 HSPU – 30 Push Ups + 20 Box Dips 20 Cal Bike / Rower 10…

Read more

March 13, 2018

13/3/18

  Focus – Recovery / Conditioning   Strength Dead lifts 4 x 5 @ 70% In between Sets Strict Pull Ups 4 x 5 – Use bands if needed   Wod – 4 Rounds for time 400m Row / 20 Cal Bike 15 Wall Balls 9/6 10 Deadlifts @ 80/60 8 Lateral Burpee Over the…

Read more

March 12, 2018

12/3/18

  Focus – 18.3 / Work a weakness   Strength EMOM 10mins 3 Squat Snatches @75% of your 1rm   A2 : Sumo Box Squats @ 8×2 Build ups to a heavy set focus on speed In Between Sets Bent Over Barbell Row 5 x 5   Wod : “18.3 redo if you want” Normal…

Read more

March 11, 2018
 
 
Send