29.06.2016

29.06.2016

Jun 28

Strength

Bench Press

(tempo 20X2)

Level: 1.2&3

3 rm in 5 sets
build to your max

Accessory Work

CORE EMOM

x 4 sets

(8 min)

Level: 1.2&3

odd – 30 sec Back EXT
even – 30 sec Hollow Hold

Met – Con

Benchmark – “Cindy”
20 min AMRAP

Level: 1

Level: 2

Level: 3

5 Jumping Pull Ups 5 Red Band Pull Ups 5 Pull Ups
10 Knee Push Ups 10 Sclaed Push Ups 10 Push Ups
15 Air Squats 15 Air Squats 15 Air Squats

Cool Down

90 sec each Position
Banded Shoulder Distraction
Standing Glute Stretch

 

IMG_9357 (2)-min

28.06.2015

28.06.2015

Jun 27

Gymnastic

Pulling

(Strict reps)

Level: 1

Level: 2

Level: 3

Pull up Strength Pull ups CTB Pull ups
15 sec hold at top 5 sets of 5 reps 5 sets of 5 reps

3 negatives

5 sets

(Bands ok, but no bouncing or chin poking) (add weight if need be)

Accessory Work

Snatch EMOM x 4

Level: 1

Level: 2

Level: 3

Power Snatch Power Snatch Power Snatch
3 rep TNG 3 rep TNG 3rep TNG
(BB 20kg / 15kg) (BB 30kg / 20kg) (BB 35kg / 25kg)

Met – Con

CrossFit Open 14.1

10min AMRAP

Level: 1

Level: 2

Level: 3

30 Single Skips 30 Double under 30 Double under
15 Hang Snatchs 15 Power Snatchs 15 Power Snatchs
(BB 20kg / 15kg) (BB 30kg / 20kg) (BB 35kg / 25kg)

Cool down

90 sec each Position
internal / external shooulder

 

_SC_8958-min

WOD Scores 28.06.2016

WOD Scores 28.06.2016

27.06.2016

27.06.2016

Jun 27

Strength

Shoulder Press

(tempo 21X1)

Level: 1

Level: 2

Level: 3

3 rm in 5 sets 3 rm in 5 sets 3 rm in 5 sets
build to your max build to your max build to your max

Accessory Work

Level: 1

Level: 2

Level: 3

Revision of the MedBall Clean

Met – Con

For Time…

Level: 1

Level: 2

Level: 3

5 rounds for time 4 Rounds for time 4 rounds for time
10 Medball Cleans 15 Medball Cleans 20 Medball Cleans
200m Run 400m Run 400m Run

Cool down

40 sec each Position
seated glute / hamstring / quad stretch

 

IMG_9802 (2)-min

25.06.2016

25.06.2016

Jun 24

STRENGTH

Push Press

(tempo 21X1)

Level: 1

Level: 2

Level: 3

12 reps x 4 sets 7 reps x 4 sets 3 reps x 5 sets
Dumbbells or BB same weight all sets All sets tough
tough

ACCESSORY WORK

Press – Pull

EMOM x 4 (8 min)

Level: 1

Level: 2

Level: 3

odd – 30sec D/U odd – 20 Double unders odd – 35 Double unders
even – 12 DB Bent Row even – 10 DB Bent Row even – 7 DB Bent Row
(10kg / 5kg) (15kg / 7kg) (20kg / 12kg)

METCON

14 min CHIPPER

Level: 1

Level: 2

Level: 3

20 KB Swing 20 KB Swing (20/12) 20 KB Swing (24/16)
20 Lunges 20 KB Lunges 20 KB Lunges
100ft KB Farmer Carry 100ft KB Farmer Carry 100ft KB Farmer Carry
20 Air Squats 20 KB Goblet Squat 20 KB Goblet Squat

COOL DOWN

90 sec each Position
Lower back rotation
standing glute release

 

IMG_0395 (2)-min

 

24.06.2016

24.06.2016

Jun 23

STRENGTH

Back Squat

(tempo 30X1)

Level: 1 Level: 2 Level: 3
8 reps x 3 sets 3 reps x 4 sets 5 rep Max
all sets safe weight all sets at 75% Build to a 5 RM
perfect form of 1 rep Max in 4 sets

ACCESSORY WORK

Squat EMOM x 3 (6 min)

Level: 1

Level: 2

Level: 3

Reverse Lunges DB Split Squats DB Split Squats
odd – 9 left odd – 7 left odd – 7 left
even – 9 right even – 7 right even – 7 right

METCON

6 min AMRAP

(MAX EFFORT)

Level: 1

Level: 2

Level: 3

4 Burpees 4 Burpees 4 Burpees
5 DB Thrusters 5 Thrusters 5 Thrusters
6 Jump Pull UPS 6 Pull ups 6 Pull ups
(DB 15kg / 7kg) (BB 45kg / 30kg) (BB 60kg / 40kg)

COOL DOWN

90 sec each Position
samson stretch

 

_SC_8958-min

WOD Scores 24.06.2016

WOD Scores 24.06.2016

23.06.2016

23.06.2016

Jun 22

STRENGTH

Bench Press

(tempo 20X2)

Level: 1

Level: 2

Level: 3

12 reps x 3 sets 7 reps x 4 sets 3 reps x 5 sets
all sets safe weight same weight all sets Build weight as you go
perfect form (solid sets) (heavy)

ACCESSORY WORK

Pushing EMOM

x 4 sets (8 min)

Level: 1

Level: 2

Level: 3

odd – 10 Scaled Push up odd – 6 pike push up odd – 5 HSPU
even – 30 sec Hollow Hold even – 30 sec Hollow Hold even – 30 sec Hollow Hold
(sclae with plates) (unbroken reps) (unbroken reps)

METCON

15 min AMRAP

(75% EFFORT)

Level: 1

Level: 2

Level: 3

200m Run 200m Run 200m Run
10 Air Squats 10 Air Squats 10 Air Squats
6 Scaled Push ups (unb) 6 Push ups (unb) 6 rings dips (unb)
10 Sit ups 10 Sit ups 10 Sit ups

CORE WORK

Plank & Superman
30 sec ON 20 sec OFF
3 Rounds of each

 

IMG_0507 (2)-min

WOD Scores 24.06.2016

WOD Scores 24.06.2016

22.06.2016

22.06.2016

Jun 21
 

GYMNASTIC

Pulling

(4 sets)

Level: 1

Level: 2

Level: 3

Knee to elbows Knee to elbows CTB Pull ups
AMRAP unbroken reps AMRAP unbroken reps AMRAP unbroken reps
1 set ev 90sec 1 set ev 90sec 1 set ev 90sec

ACCESSORY WORK

Snatch

EMOM x 5 (5 min)

Level: 1

Level: 2

Level: 3

Power Snatch Power Snatch Power Snatch
4 rep TNG 4 rep TNG 4 rep TNG
(30kg / 18kg) (40kg / 28kg) (45kg / 32kg)

METCON

“HANG TEN”
8 min LADDER 2.4.6.8.10… …

Level: 1

Level: 2

Level: 3

DB OH Lunge Overhead Squat Overhead Squat
V-Sit ups Scaled T2B T2B
25 Singles 25 Double unders 25 Double unders
(DB 15kg / 7kg) (BB 35kg / 23kg) (BB 50kg / 35kg)

COOL DOWN

90 sec each Position
internal / external shooulder

 

IMG_0513 (2)-min

WOD Scores 22.06.2016

WOD Scores 22.06.2016

21.06.2016

21.06.2016

Jun 20

STRENGTH

Shoulder Press

(tempo 21X1)

Level: 1

Level: 2

Level: 3

12 reps x 3 sets 7 reps x 4 sets 3 reps x 5 sets
Dumbbells or BB No failed reps All set moderate

ACCESSORY WORK

Press – Pull EMOM

x 4 sets (8 min)

Level: 1

Level: 2

Level: 3

odd – 12 DB Push Press odd – 10 DB Push Press odd – 7 DB Push Press
even – 12 DB Bent Row even – 10 DB Bent Row even – 7 DB Bent Row
(10kg / 5kg) (15kg / 7kg) (20kg / 12kg)
 

METCON

“4 rounds”

1 min on  – 20 sec Rest

Level: 1.2.3
1 min – Row (Cals)
1 min – 8 m Shuttle Run
1 min – Plank
1 min – Step ups

COOL DOWN

90 sec each Position
Banded Shoulder Distraction
Banded Hanstring Release

 

_SC_9564-min