01.10.2016

01.10.2016

Sep 30

 

Part A

Speed & Power

(20 min)
Snatch Complex

Level: 1

Level: 2

Level: 3

1x Hang Power Snatch
1x Power Snatch
  7 sets – Build each set
Part B

Met Con

For Time
2 rounds of

Level: 1

Level: 2

Level: 3

30 Power Snatch (30/18) 30 Power Snatch (35/25) 30 Power Snatch (40/30)
400 m Run 400 m Run 400 m Run
30 Back Squats (30/18) 30 Back Squats (35/25) 30 Back Squats (40/30)
Part C

Accessory work

(6 min)
3 rounds for quality
30 sec hollow hold
30 sec back ext
Part D

Cool down

(9 min)
200m Walk
4 to 5 minute shoulder and hip recovery

 

img_2861-2-min

30.09.2016

30.09.2016

Sep 29

 

Part A

Strength

(20 min)
20min

Push & Pull

Super set Combo

(tempo 20X1)

Level: 1

Level: 2

Level: 3

A) Bench Press A) Bench Press A) Bench Press
10 reps x 4 sets easy 3 reps x 4 sets @ 75% 3 reps x 4 sets @ 75%
B) Pendlay Row B) Pendlay Row B) Pendlay Row
10 reps x 4 sets @ 40k/25k 10 reps x 4 sets @ 45k/30k 10 reps x 4 sets @ 50k/35k
*Don’t rush your sets, go” slow” and focus on excelent form
Part B

Gymnastic Strength

( 4 sets)
T2B / HSPU 8x EMOM

Level: 1

Level: 2

Level: 3

odd – 6 Knee Raise odd – 6 Scaled T2B odd – 6 T2B
even – 20 Sec HS Hold even – 20 Sec HS Hold even – 6 HSPU
Part C

Met Con

10 min AMRAP

Level: 1

Level: 2

Level: 3

8 – DB Push Press (12/7) 8 – DB Push Press (15/10) 8 – DB Push Press (20/12)
8 – DB Front Squat 8 – DB Front Squat 8 – DB Front Squat
8 – DB Renegade Row 8 – DB Renegade Row 8 – DB Renegade Row
30 sec REST 30 sec REST 30 sec REST

 

Michella-and-simon

Mobility is King

29.09.2016

29.09.2016

Sep 28

 

Part A

Warm up

(15 min)
Hip Mobility
a) Banded Hip Flexor Stretch (2 min per side)
Glute Activation
b) Lateral Banded Walk (10meter) x 2 sets
Part B

Strength

(10 min)
Deadlift (tempo 21X1)

Level: 1.2&3

Build to a heavy 2 rep, in 5 building sets
start @ 50% 1 rep MAX
Part C

Bench Mark

2 heats

“Dirty Thirty”

3 rounds For Time

Level: 1

Level: 2

Level: 3

25 Wallballs (14/8) 30 Wallballs (14/12) 30 Wallballs (20/14)
20 Burpee 30 Burpee 30 Burpee
30 Step Up SD (24/20) 30 Box Jump SD (24/20) 30 Box Jump SD (24/20)
Part D

Cool down

(9 min)
200m Walk
4 to 5 minute shoulder and hip recovery

 

IMG_2523 (2)-min

WOD Scores 29.09.2016

WOD Scores 29.09.2016

28.09.2016

28.09.2016

Sep 27

 

Part A

Strength / Skill

(15 min)
Turkish Get Up
Spend 6 min with Coach working on movement.
Once athletes have a suitable weight
complete 20 alternating reps.
* 4 working sets
Part B

Single Leg Work

3 sets of (for quality)

Level: 1

Level: 2

Level: 3

8 WTD Revers Lunge 8 WTD Revers Lunge 8 WTD Revers Lunge
(18kg/12kg) (24kg/16kg) (32kg/20kg)
8 left / 8 right – not alt 8 left / 8 right – not alt 8 left / 8 right – not alt
Part C

Met Con

10 min AMRAP

Level: 1

Level: 2

Level: 3

12 – KB Swing (18kg/12kg) 12 – KB Swing (24kg/16kg) 12 – KB Swing (32kg/20kg)
30 – Single unders 20 – Double unders 30 – Double unders
12 – Sit Ups 12 – V Sit Ups 12 – V Sit Ups
Part D

Cool down

(8 min)
D) WALK 2 MIN

 

TGU-WOD

WOD Scores 28.09.2016

WOD Scores 28.09.2016

27.09.2016

27.09.2016

Sep 26

 

Part A

Speed & Power

(20 min)
Clean Complex

Level: 1

Level: 2

Level: 3

1x Power Clean
1x Hang Power Clean
7 sets – Build each set  
Part B

Accessory Work

(10 min)
6 min EMOM (3 sets)

Level: 1

Level: 2

Level: 3

(BB @ 35kg/23kg) (BB @ 50kg/32kg) (BB @ 60kg/40kg)
odd = 8 Power Cleans
even = 10 Burpees
Part C

Met Con

16 min Ladder (reps 2.4.6.8.10)

Level: 1

Level: 2

Level: 3

Deadlift (30k / 18k) Deadlift (40k/28k) Deadlift (50k/35k)
Hang Clean Hang Clean Hang Clean
Front Squat Front Squat Front Squat
Push Jerk Push Jerk Push Jerk
*200m Run *200m Run *200m Run

 

img_2932-2-min

WOD Scores 27.09.2016

WOD Scores 27.09.2016

26.09.2016

26.09.2016

Sep 25

 

Part A

Strength

(20 min)
Back Squat (tempo 20X0)

Level:1 2.3

Build up to a heavy 8 rep set,
not going for MAX effort, but should feel tough
* 4 working sets
Part B

Gymnastic Strength

(10 min)
CTB Pull ups

Level: 1

Level: 2

Level: 3

Bar Rows 7 reps x 4 sets 5 reps x 4 sets
10 reps x 4 sets red bd or less * 1 sec pause
at top and bottom
Part C

Met Con

EMOM – Cindy x 10 min

Level: 1

Level: 2

Level: 3

5- Jump Pull ups 5 – Scaled Pull ups 1 rd RX Cindy
10 – Knee Push ups 10 – Sclaed Push ups on the minute
10 – Air Squats 15 – Air Squats
Part D

Cool down

(8 min)
c) 3 min – light leg rolling

 

IMG_2286 (2)-min

24.09.2016

24.09.2016

Sep 23

 

Part A

Strength / Skill

(15 min)
Turkish Get Up
Spend 6 min with Coach working on movement.
Once athletes have a suitable weight
complete 20 alternating reps.
Part B

Met Con

(Goal sub 15 min)
3 rounds For Time

Level: 1

Level: 2

Level: 3

20 Push Ups 20 Push Ups 30 Push Ups
20 Air Squats 30 Air Squats 30 Air Squats
30 BB Push Press (20/15) 30 BB Push Press (20/15) 30 BB Push Press (20/15)
300m Run 400m Run 400m Run
Part C

Accessory work

(6 min)
3 rounds for quality
30 sec hollow hold
30 sec back ext
30 sec russian med ball twist
Part D

Cool down

(9 min)
200m Walk
4 to 5 minute shoulder recovery

 

img_2665-2-min

WOD Scores 24.09.2016

WOD Scores 24.09.2016

23.09.2016

23.09.2016

Sep 22

 

Part A

Warm up

(15 min)
  WARM UP (A)
5 min Dynamic Rotational Stretching
WARM UP (B)
Fight Gone Bad Mechanics Prep
3 rounds of 30 on 10 off
A) 30 sec = Squat hold
B) 30 sec = Hand Stand
C) 30 Sec = Ring Row
D) 30 sec = Glute Bridge
Part B

Bench Mark

(2 HEATS)

“F.G.B”

3 ROUNDS FOR REPS

Scaled option

Movements

Perscribed

(14/8) 1 min = Wall-Ball (20/14)
(25kg/18kg) 1 min = Sumo Deadlift H.P (35kg/25kg)
(step up 20”) 1 min = Box Jumps SD (20”)
(25kg/18kg) 1 min = Push Press (35kg/25kg)
1 min = Row (cals)
1 min = Rest

 

IMG_2593 (2)-min

WOD Scores 23.09.2016

WOD Scores 23.09.2016