W.O.D.

22/09/17

Weightlifting: Pause Overhead Squat / Front Squat 3x8 OH for those who can/ FS for those that cant This is not a max effort, this is technical effort lower with control get comfortable in the hole, weight is consistent for the all weights Rest 2-3 minutes between sets...

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21/09/17

  Weightlifting Strict Press 6,6,6,6 Starting with an empty Bar build in 6 reps to 4 sets of 6 Strict Press This is not a max effort, this is max technical effort Rest 2-3 minutes between sets Make sure those weight increases are adequate   Metabolic...

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20/09/17

  WOD PREP: Build to working weight for the work out   Metabolic Conditioning: 50 Box Jump Step Down 40 Burpee over bar 30 Clean 60/40kg 60 Burpee over the bar 50 Box Jump Step down   20 minute Cap Accessory 100 walking Lunges...

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19/09/17

Gymnastics: T2B Work (15 minutes) 3x5 Kip Swing 3x3 strict knee to chest 3x5 Kipping Knees to chest 3x 1 Kip swing 1 Knees to chest (focus on leaning back) 5 minutes freestyle of the above or performing blocks of 5 resp of bent leg T2B   Metabolic Conditioning...

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18/09/17

Weightlifting: Deadlift 3 x 10 (15 minutes) Build to non max technical 10 reps TNG deadlift Rest 2-3 minutes between sets Make sure those weight stays the same, maybe change grip up   Metabolic Conditioning: Every 2 Minutes x 5 (10min) Row 200/150m 20 KBS 24/16kg...

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15/09/17

Team WOD: In 20 Minute Window as a pair 1.5km ROW in remaining time Amrap (broke up anyhow) 150 Back Squat 50/30kg 150 Push Press 150 Power Cleans Cool Down. ENJOY YOUR...

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14/09/17

Skill Strength 3 rounds (1 every 2 minutes) 8-12 Strict/ Banded Pull Ups   Metabolic Conditioning: ‘ALL OUT” 50 T2B /Abmat Situp 400m Run 30 Box Jump Overs 20 Burpee Cool down (focus on calves) Accessory Bent Over Row’s 4x12 Reverse Flies with band 100 reps...

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13/09/17

Metabolic Conditioning: Hero WOD -  "TUP" 15-12-9-6-3 reps for time of: 60/40 power cleans Pull-ups 60/40 front squats Pull-ups Scaling Options: Scale Power and Front squat Weight Pull Ups / Jumping Pull Ups   Cash Out: 5x30:30 Hollow Holds Scale to legs or chest...

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12/09/17

Gymnastics EMOM x10 HSPU 5-8 reps (Quality) Ability Options Seated DB/ BB Strict Press Pike Push Ups Box HSPU Kipping HSPU Strict HSPU   Metabolic Conditioning 10 Minute Amrap 100m Run 10 Push Press 50/35kg 10 Burpees   Scale options Run = Row Push Press...

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11/09/17

Weightlifting Pause Back Squat 5-5-5 (20 minutes) Starting with an empty Bar build in 5 reps to 3 sets of 5 heavy Pausing back squats This is not a max effort, this is max technical effort Rest 2-3 minutes between sets Make sure those weight increases are adequate...

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08/09/17

Gymnastic Skill - EMOM 15  1 - 5 Handstand Push Up 2 - 1 Rope Climb 3 - 1 Bar Muscle up or 2 Pull overs   Team WOD   With a partner, alternate rounds to complete a total of 8 rounds 15 wallballs 10 Deadlift 80/60 5 Burpee Box Jump Overs (24/20)...

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07/09/17

Weightlifting: Front Squat 3×6 -w- 3 sec Pause in the bottom (Ascending) WOD 30-20-10 KB Snatch 24/16 100 Double Unders after every...

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06/09/17

Weightlifting: 4sets Bench Press x10 Super Set SA KB Row x12   Metabolic Conditioning: - Brutal Wednesday 100 Toes to bar Start with 5 burpees and perform 5 every minute until 100 T2B complete...

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05/09/17

Gymnastic Skill Spend 15 Minutes working on Headstand & Handstand Weightlifting Clean - 1-1-1-1-1-1-1 (ATTACK!) Metcon  Complete as many rounds as possible in 7 minutes of: 5 box jumps, 30/24 100/70 cleans, 3 reps...

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04/09/17

Weightlifting: 10 Minutes to establish a daily 1RM Snatch 90% for 3 reps 80% for 3 reps 70% for 3 reps Metcon: "Perpetual Proof" 30-20-10 Power Clean 52.5/30 Push Press Pull up Scaling Guide: 12-20 Mins  ...

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01/09/17

Warm Up: 10 Minute Zone 1 Row Skill: Spend 10 Minutes working on Bar Muscle ups Metcon:   ‘ANGIE MEETS ANNIE’ Partner WOD for time. Break up the rounds of 200 as you like. 50 Double Unders per partner 200 Pullups 40 Double Unders per partner 200 Pushups 30 Double...

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31/08/17

Warm Up: Run 400 meters then.. -10 Pass Through -30 Band Pull Aparts -10 KB Press Weightlifting: 7x1 Overhead Squat Build to challenging single Endurance: 3 Rounds: 500m Row rest 75 Seconds 400m Row rest 75 seconds 300m Row Rest 4 Minutes (Score Calories after each...

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30/08/17

Gymnastic Skill: 5 Kip swing 5 Knees to elbows 5 Toes to bar   Overhead strength: Every 3 Minutes for 5 rounds: 2 Push Jerk at 85%   Metcon: 1 Round Every 2 minutes for 20 minutes 6 Power Clean 60/40kg 8 TTB 10 Wall Balls...

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29/08/17

Warm Up: Row 500 then 3 rounds of: 10 PVC Good Mornings 10 Wall Ball Light 5-10 Pull Ups Skill: “Muscle Up Progression” -10 Second Ring Support + 3 Dips -5 Transitions on the low Rings with Feet on the ground (Work False grip, hands in tight, aggressive transition...

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28/08/17

Warm Up: Row 500 meters then… 3 rounds 10 pass through 10 Overhead squats 10 Good Mornings 10 Push Ups Oly Max Strength: Squat Snatch 7×1 to a heavy single Workout: For time: 400 Meter Run 20 Power Cleans (60/40) 15 Pull Ups 400 Meter Run 20 Front Squats 15 Pull Ups...

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