24.05.2016

24.05.2016

May 23
 

Strength Testing

Back Squat

(tempo 30X0)

 

Level: 1

Level: 2

Level: 3

A) Box Squat A) Back Squat A) Back Squat
1 rep MAX 1 rep MAX 1 rep MAX
Progressive Goal! Progressive Goal! Progressive Goal!
To Squat B.W so that B.W x 3reps, and – Front Squat to be 85%
more advanced lifts Front Squat to be 85% – Deadlift 125% of BS
can be performed safely of 1RM Back Squat – Bench press 66% of BS

MetCon

16 min AMRAP

Level: 1

Level: 2

Level: 3

15 Air Squats 15 Air Squats 15 Air Squats
8 T Push ups 8 Pike push ups 10 HSPU
8 Knee Raises 6 T2B 3 Muscle ups
200m Run 200m Run 200m Run
51 pts a round 49 pts a round 48 pts a round

COOL DOWN

200 M Walk followed by
standing lat release / arm behind back shoulder stretch
90 seconds on each position

 

IMG_8434 (2)-min

23.05.2016

23.05.2016

May 22

Strength 

Push

(tempo 20X1)

Level: 1

Level: 2

Level: 3

A) DB Benchpress A) Benchpress A) Benchpress
3 sets x 15 reps 4 sets x 8 reps 4 sets x 3 reps
perfect form all sets all sets tough and
keep arms stable same weight same weight
rest as needed rest as needed

MetCon

3 rounds For reps

Level:1.2.3

1 min = Row – Cals
1 min = Reverse Burpee
1 min = Box Jump over
1 min = Deadball Slams
(40s rest btw stations)
 

COOL DOWN

 
200 M Walk followed by
“Partner stretches”
chest opener – lower back twist

 

IMG_9494 (2)-min

 

 

21.05.2016

21.05.2016

May 20

Pushing & Pressing

Level: 1

Level: 2

Level: 3

A) Plank A) H.S Walk to hold A) H.S Walk to hold
45 sec hold 30 sec hold 1 minute hold
4 sets – rest as needed 4 sets – rest as needed 4 sets – rest as needed
NOTE! Partner up to
spot each others form

Metabolic Conditioning

  10 min AMRAP

Level: 1

Level: 2

Level: 3

3 ROUNDS OF 3 ROUNDS OF 3 ROUNDS OF
200m Run 200m Run 200m Run
5 Pike walk push ups 3 Wall Walks 10 HSPU
then AMRAP then AMRAP then AMRAP
Burpee box Jump over Burpee box Jump over Burpee box Jump over
(Bumper plate) (small box) (24/20)

COOL DOWN

200 M Walk followed by
“Partner stretches”
chest opener – lower back twist

 

IMG_8929 (2)-min

20.05.2016

20.05.2016

May 19

Speed

Level: 1

Level: 2

Level: 3

A) Push Press A) Push Jerk A) Split Jerk
5 sets x 5 reps 5 sets x 5 reps 7 sets x 2 reps
we want perfect rack & all sets should be tough all mets to be moderate
overhead position build weight to a max loading, snappy form

Metabolic Conditioning

9 min AMRAP

Level: 1

Level: 2

Level: 3

10 Double unders 20 Double unders 30 Double unders
10 DB Push Press 5L/5R 10 DB Push Press (15/10) 10 DB Push Press (20/12)
10 Double unders 20 Double unders 30 Double unders
10 Burpees 10 Burpees 10 Burpees
40 pts a round 40 pts a round 40 pts a round

COOL DOWN

200 M Walk followed by
samson stretch on wall / standing calf strech
90 seconds on each position

 

IMG_2358-(3)

 

WOD Scores 20.05.2016

WOD Scores 20.05.2016

 

19.05.2016

19.05.2016

May 18

                   Strength 

“Bending”

(tempo 2111)

Level: 1

Level: 2

Level: 3

A) Deadlift A) Deadlift A) Deadlift
4 sets x 7 reps 5 sets to find a Take 5 sets to find a
perfect form tough 3 rep set tough 3 rep set

Metabolic Conditioning

15 min AMRAP

Level: 1

Level: 2

Level: 3

200m Farmers Carry 200m Farmers Carry 200m Farmers Carry
100m L/A – 100m R/A 100m L/A – 100m R/A 100m L/A – 100m R/A
(20 KB / 12KB) (24KB / 16KB) (32KB / 20KB)
20 Air Squats 20 Wallballs 30 Wallballs
40 pts a round 40 pts a round 50 pts a round
 

CORE WORK

 
TABATA – Sit ups
8 sets of
20 sec WORK 10 sec REST

 

IMG_9424 (2)-min

 

WOD Scores 19.05.2016

WOD Scores 19.05.2016

18.05.2016

18.05.2016

May 17

Gymnastic

Level: 1

Level: 2

Level: 3

Pull Up Strength Kipping Pull ups Bar Muscle up
*STEP 1 – 20 sec Bands can be used, Bands can be used
Pull up holds NOTE! Before attempting NOTE! Aim to only
*STEP 2 – 5 sec Kipping PU, a strict pull up use bands for transit
Negative Pull ups needs to be mastered try not to rely on them

Metabolic Conditioning

18 min AMRAP

Level: 1

Level: 2

Level: 3

10 Step ups (24/20) 14 Walking Lunges 20 Walking Lunges
10 V-Sit ups 12 V-Sit ups 15 V-Sit ups
10 T Push ups 10 Pike push ups 10 HSPU
10 Knee Raises 8 T2B 5 Muscle ups
40 pts a round 44 pts a round 50 pts a round
 

COOL DOWN

 
200 M Walk followed by
standing lat release / arm behind back shoulder stretch
90 seconds on each position

 

IMG_8954 (2)-min

18.05.2016

WOD Scores 18.05.2016

17.05.2016

17.05.2016

May 17

Speed

Level: 1

Level: 2

Level: 3

A) Hang Power Snatch A) Hang Power Snatch A) Hang Squat Snatch
12 min working 12 min working on a 12 min working on a
solid sets of 3reps Max Moderate weight.

Metabolic Conditioning

x2 – 5 minute AMRAP

(4 min REST)

Level: 1

Level: 2

Level: 3

AMRAP (A) AMRAP (A) AMRAP (A)
12 DB Push press 6 Power Snatch (40/25) 3 Power Snatch (60/40)
12 Air Squats 15 Air Squats 15 Air Squats
AMRAP (B) AMRAP (B) AMRAP (B)
12 Ring Rows 6 Pull ups 8 Pull ups
12 Knee Push ups 6 Push ups 8 Push ups

CORE WORK

3 Rounds of …
40 sec WORK 10 sec REST
Hollow Rock / Superman  

 

IMG_8850 (2)-min

16.05.2016

16.05.2016

May 15
Part A

STRENGTH

Squatting

(tempo 3012)

Level: 1

Level: 2

Level: 3

A) Box Squat A) Back Squat A) Back Squat
4 sets x 8 reps 2rm in 5 sets 2rm in 5 sets

CONDITIONING

CONDITIONING

CONDITIONING

B) EMOM X9 B) EMOM X9 B) EMOM X9
10 Wallballs UNB 12 Wallballs UNB 15 Wallballs UNB
Part B

Metabolic Conditioning

            10 minunte AMRAP

Level: 1

Level: 2

Level: 3

BUY IN… BUY IN… BUY IN…
150 Sin / ev 10 DU 80 Double Unders 100 Double Unders
400m Run 600m Run 800m Run
then AMRAP then AMRAP then AMRAP
7 Burpees 7 Burpees 7 Burpees
14 KB Swing (/20) 14 KB Swing (24/16) 14 KB Swing (32/20)
Part C
 

COOL DOWN

 
200 M Walk followed by
standing glute stretch / standing quad stretch
90 seconds on each position

 

IMG_9464 (2)-min

 

WOD Scores 16.05.2016

WOD Scores 16.05.2016