02-09-2016

FITNESS

SKILL- Strength
Pistol Progressions
3 set - 10 reps of the progression on each leg on the box
(slow eccentric)

WOD 21-15-9
OHS
Burpees
ring Row

Cool Down 1km Run

01-09-2016

Hand Stands Push Ups - Hand Stand

WOD 21-15-9
Push Press
T2B
50 DU 



TABATA
Hollow
Arch

31-08-2016

FITNESS

SKILL

work on the 3 Position Clean
3 sets of All 3 Positions 3 times.
High Hang Clean
Mid Hang Clean
Ground Clean

WOD
3 Rnds For Time
1 Km Row
250 M Run
2 km Bike


 

30-08-2016

FITNESS

STRENGTH

3 sets of
10-12 Dumbell shoulder press
10-12 deadlifts

WOD 4 rds - 1 min max reps, 1 min rest btw rounds
SDHP
Wallball
Pushups
Squats

29-08-2016

FITNESS

STRENGTH

3 sets of
10-12 Dumbell Row on Bench (Slow eccentric)
10-12 Front Squat (Slow eccentric)



WOD AMRAP 16
5 Man Maker
10 Box Jump
15 Reverse Burpees
15 V-Sit Ups
30 DU

27-08-2016

Skill
"Turkish Get Up"



WOD
3 Rnds For Time
10 Turkish Get Up Right Arm
20 swings
10 Turkish Get Up left Arm
20 swings


TABATA
Hollow
Arch

26-08-2016

FITNESS

STRENGTH

3 sets X 10-12 OHS (Slow eccentric)

WOD TEAM of 2

4 Rnds for time
12 OHS
2 Shuttle - Farmers Carry 50m (if drop 10 burpees)
100 Du
 

25-08-2016

FITNESS

STRENGTH

3 sets of
10-12 Dead Lift (Slow eccentric)
10-12 Bench Press (Slow eccentric)


WOD
AMRAP 15MIN
10 Wall Ball
5 C2B
10 Push Ups
10 Swings

24-08-2016

FITNESS

WARM-UP

wrist -Preparation

SKILL work on your progression for 10 min
wall Walk- Hand Stand

WOD (team of 2) ( capacity 8 person on each station)
3 Rnds
70 cal ROW @ 70%
50Cal Skierg@ 70%
7Km Bike@ 70%





 

23-08-2016

FITNESS


Warm Up Mobility +

1Rnd Cindy
45 sec Plank Hold
45 sec Left Plank Hold
45 sec Right Plank Hold
2 Rnds Cindy
45 sec Plank Hold
45 sec Left Plank Hold
45 sec Right Plank Hold
3 Rnds Cindy

"Annie"

50-40-30-20-10 rep of:
Double-unders
Sit-ups

cool down 5 min Jogging @ the Turf ( downstairs)