29.07.2016

29.07.2016

Jul 28

Strength

Deadlift

(tempo 2111)

Level: 1

Level: 2

Level: 3

5 reps x 4 sets 5 reps x 4 sets 5 reps x 4 sets
*Building sets *Building sets *Building sets
(NOT MAX EFFORT)

Accessory Work

EMOM x8 minute

Level: 1

Level: 2

Level: 3

3 alt pike to P.U 1 wall walk 4 P.U 2 strict 4 kip HSPU
30 sec D.U 25 double unders 40 Double unders

Met Con

12 min AMRAP

Level: 1

Level: 2

Level: 3

200m Run 400m Run 400m Run
10 Step ups 15 Box Jump SD 20 Box Jump SD
2 Pike walk 2 Wall Walks 3 Wall walks

 

IMG_1633 (2)-min

28.07.2016

28.07.2016

Jul 27

Strength

(tempo 20X1)

Level: 1

Level: 2

Level: 3

Front Squat Front Squat Front Squat
5.5.5.5.5 5.5.5.5.5 5.5.5.5.5
(Find a max 5rm in 5 sets)

Met Con

12 min AMRAP

Level: 1

Level: 2

Level: 3

10 V Sit ups 9 Scaled T2B 12 T2B
10 OH Lunges 9 OH Squats 12 OH Squats
10 Burpees 9 Burpee Bar hop 12 Burpee Bar hop
(BB 30kg/18kg) (BB 40kg/30kg) (BB 50kg/35kg)

Accessory Work

TABATA

Level: 1

Level: 2

Level: 3

1) Hollow Hold x3
2) Super Man x3
3) Plank x3

 

IMG_1170 (2)-min

WOD Scores 28.07.2016

WOD Scores 28.07.2016

27.07.2016

27.07.2016

Jul 26

Strength

Bench Press

(tempo 20X2)

Level: 1

Level: 2

Level: 3

10r x 4 set 5r x 3s @ 75% 5r x 3s @ 75%
build your max 10 3r x3s @85% 3r x3s @85%

Partner Wod

14 min AMRAP
Level: 1 Level: 2 Level: 3
30 Alt Wallball
30 Alt Push Ups
100m Farmers Carry

Accessory Work

TABATA

1) Burpees x 3 sets
2) Double unders x 5 sets
3) Sit ups x 7 sets

 

IMG_1156 (2)-min

WOD Scores 27.06.2016

WOD Scores 27.06.2016

26.07.2016

26.07.2016

Jul 25

Gymnastics

Pulling

(lat focus)

Level: 1 Level: 2 Level: 3
Negative Pull ups Pull ups CTB Pull ups
5 sets x 3 reps 5 sets x 5 reps 5 sets x 5 reps
negatives (red bd or less ok)

Accessory Work

EMOM x8 minute

Level: 1

Level: 2

Level: 3

8 SU SD 8 BJ SD 10 BJ SD
8 Sit ups 10 Sit ups 10 Sit ups

Met Con

8 minute AMRAP

Level: 1

Level: 2

Level: 3

10 – KB Swing 10 – KB Swing 10 – KB Swing
10 – Goblet Squats 10 – Goblet Squats 10 – Goblet Squats
5 – Burpees 5 – Burpees 5 – Burpees
(KB – 18kg/12kg) (KB – 24kg/16kg) (KB – 32kg/20kg)

 

IMG_1374 (2)-min

WOD Scores 26.07.2016

WOD Scores 26.07.2016

25.07.2016

25.07.2016

Jul 24

Strength

Push Press

Level:1 2 3

a) 3 sets x 5 reps
b) 3 sets x 3 reps
all tough sets

Accessory Conditioning

3 rounds

not for time

Level:1 2 3

1) 12 Ring Rows
2) 20 Alt lunges
3) 12 Sit ups

Met Con

18 min AMRAP

Level: 1

Level: 2

Level: 3

10 Ring Rows 5 Pull ups 5 Pull ups
10 Scaled  push ups 7 Push ups 5 HSPU
10 Air Squat 10 Air Squat 10 Air Squat
200m run 200m run 200m run

 

IMG_1341 (2)-min

WOD Scores 25.07.2016

WOD Scores 25.07.2016

22.07.2016

22.07.2016

Jul 21

Strength

Front Squat

(tempo 20X1)

Level: 1

Level: 2

Level: 3

3 rep x 5 set 3 rep x 5 set 3 rep x 5 set
Build as you go Build as you go Build as you go
 

Met Con

12 min AMRAP

Level: 1

Level: 2

Level: 3

7 Front Squat 7 Squat Clean 7 Squat Clean
7 S2OH 7 S20H 7 S20H
7 Burpees 7 Burpees 7 Burpees
(BB 30kg/18kg) (BB 45kg/30kg) (BB 60kg/40kg)
 

Accessory Work

TABATA

Level: 1,2,3

1) Sit ups x 3 sets
2) Hollow Rock x 3 sets
3) sit Ups x 3 sets

 

IMG_0682 (2)-min

WOD Scores 22.07.2016

WOD Scores 22.07.2016

21.07.2016

21.07.2016

Jul 20

Strength

Bench Press

(tempo 20X2)

Level: 1

Level: 2

Level: 3

10r x 4 set 5r x 3s @ 65% 5r x 3s @ 65%
build your max 10 3r x3s @75% 3r x3s @75%

Met Con

2 rounds 90 on 30 off

Level: 1,2,3

90 sec – Row (cals)
90 sec – Burpee Box Jump
90 sec – Scaled Rope climbs
90 sec – Wall balls

Accessory Work

TABATA

1) Push Ups x 4 sets
2) Ring Rows x 4 sets

 

IMG_0530 (2)-min

WOD Scores 21.07.2016

WOD Scores 21.07.2016

20.07.2016

20.07.2016

Jul 19

Gymnastics

Pulling (lat focus)

(2 min x 5set)

(tempo 2111)

Level: 1

Level: 2

Level: 3

Pull ups Pull ups CTB Pull ups
5 sets x 3 reps 5 sets x 5 reps 5 sets x 5 reps
negatives (red bd or less ok)

Accessory Work

Push + Core

EMOM x 4 (8 min)

Level: 1

Level: 2

Level: 3

10 Scaled Push ups 6 Push Ups 10 Push ups
20 Russian Twist 20 Russian Twist 20 Russian Twist
 

Met Con

6 min AMRAP
rest 6 min
REPEAT – 6 min AMRAP

Level: 1

Level: 2

Level: 3

5 Strict Press 2 Wall Walks 5 HSPU
5 DB H.S.C 5 DB H.S.C 5 DB H.S.C
30 Single unders 20 Double unders 20 Double unders
(DB = 12kg/7kg) (DB = 15kg/10kg) (DB = 20kg/12kg)

 

IMG_1046 (2)-min

WOD Scores 20.07.2016

WOD Scores 20.07.2016