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WOD-Friday 19 September, 2014

FITNESS/RISE/PERFORMANCE
AT
7 round 2min cut off
400m sprint
ME Burpees to the bar


 

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WOD-Thursday 18 September, 2014

REMINDER: SPRING CLEAN FINAL BCA's 30mins before each session (excluding 5:30am)

FITNESS
A) Block Run
B) 4 rounds of:
1:00 ME Ring Rows
1:00 ME Pushups
1:00 ME Row
1:00 ME Push Press
1:00 Rest

RISE
Skill-20 mins- Power Clean and power snatch
WOD 1- 10min AMRAP
10 power snatches 25/35
15 Du’s
(rest 3-5mins)
WOD 2- 10min AMRAP
10 power cleans
10 Burpees

PERFORMANCE

1 min singles rest 1 min then ME DU in 3 mins
Position 1, 2, 3 clean tech warm up
20 mins to find a 2rm Power clean
Wod 3 rounds 12 min cut off
30 Wall balls
30 Box jumps
30 Power cleans 60/40

 

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WOD-Wednesday 17 September, 2014

FITNESS
Skill
8:00 EMOM of:
5 Burpees + 5 Wall Balls
WOD
20:00 AMRAP of:
200m Run
15 Situps
10 Wall Balls
5 Burpees

RISE

15mins to find a 5rm Floor Press
3X7 Strict pullups
Skill- Pushup (on toes – use band at waist for assistance)
WOD 1- 10 mins EMOM
5 pushups
10-15 vups/ shot guns
(rest 3mins)
WOD 2- 10-15mins CHELSEA

PERFORMANCE

Functional warm up (Working on technique)
3 round
6 pistols
30 sec hollow
30 sec reverse hollow
30 sec hand stand holds/shoulder taps
5×5 strict HSPU
5×6 top of the head pull ups
6 min Hand stand play
10 x 2 for one sled push sprint. + 20Kg
Push sled 20m sprint back touch start line sprint to sled then push back
 


 

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WOD-Tuesday 16 September, 2014

FITNESS
Partner Conditioning
25:00 AMRAP of:
1 Partner Goes, 1 Rests
100m Row / 5 cal Air Bike
10 KBS
8 Box Jumps
6 Burpees
1:1 Work-Rest
2x400m Run

RISE
1km row
Sliders 3X20m
hollow / reverse hollow 3X 30 sec
Skill- wall walk
WOD 1- 10min EMOM ladder (descending only for wall balls)
1 wall walk
10,9,8…etc wall balls
(rest 3mins)
WOD 2- 10min EMOM
Ascending ladder burpees
Descending ladder wall balls

PERFORMANCE
Shoulder pole mobility
3 rounds
5 Ring forward and back
30 sec ring pull and hold
30 sec hold top of the muscle up
Rest 3 mins
5×2 strict muscle up( partner assist – add weight)
Wod 1 75 push ups for time 3 min cap
Wod 2
EMOM for 10 mins
Power Snatches for Doubles.
As heavy as possible add weight as you go along but try not to miss
Wod 3
5 mins ME
Burpees

 

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WOD-Monday 15 September, 2014

FITNESS
Skill/Technique
Front Squat Review
8:00 EMOM of:
Even: 8-12 Front Squats
Odd: 30-45 Superman Hold
WOD
20:00 AMRAP of:
15 Squats
10 Back Extensions
5 Dynamic PushupsSkill/Technique
Front Squat Review

RISE
20mins to build as heavy as possible- Back squat
5,5,5,3,3,3,1,1,1
WOD- 3rounds for time (20min cap)
30 BB lunges (alt legs) 15/20kgs
10 BB Box Step ups (alt legs)
30 Box jumps
400m run
(rest 3mins)
finisher – 1min max distance squat jumps
rest 1min and repeat

PERFORMANCE
20mins Tech Chest to bar Kipping pull up/Butterfly Pull ups Then ME UB Chest to bar pull ups 1 attempt.
Wod 1 10 mins GVT 30 on 30 off OHS 50/35 starting with full snatch every round

5 min rest
Wod 2 – 15 min cut off
200 DU
50 T2bar (5 min cap)
100 Wall balls
Block buy out

 

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WOD-Saturday 13 September, 2014

8am WOW SESSION

+Spring Clean SUPER SESSION

9am CAFE BREAKFAST


 

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