WOD WOD, November 18, 2019
MASS Monday Pure strength to start the week…. intensity will BRB ! Deadlift (Weight) Pure strength: 0-10mins ( E2:30mins ) Deadlift 5-10-15 ( 20?) reps @ 50% * (P1-5, P2-5, P3-5, P1-10, P2-10, etc) *T and G reps *NOT maxing out – keep it crisp 10-20mins ( E2MOM ) 5×5 Push press (from floor) work…
READ MOREWOD WOD, November 17, 2019
Sustainable Sunday Boy o Boy she has been a big week, particularly on the ol legs…. let’s get the rig back into tip-top shape ready for the week ahead….. Today, much like last Sunday, we will be looking at some pacing work which will have just enough spice, but, won’t send you over the edge….
READ MOREWOD WOD, November 16, 2019
Super Saturday Metcon (Time) In Teams of 2 100 x KB Swings *Buddy Holds plank 100 x Burpees *Buddy Hangs from PU bar 100 x Ab mat sit ups *Buddy holds Deadball 100 x DB Box step Overs *Buddy Holds Bumper plate Over head
READ MOREWOD WOD, November 15, 2019
20.5…ISH Warm-up 3 Sets: 5 x Sumo Stance Inchworm walkouts + heel tap 5 x Spiderman lunge rotations p/side 5 x Stationary Footy Kicks p / side 30 Second Buddy assist Pull up bar T spine opener Accessory In Same pair as for WOD / 12 Minutes M4M 6 x SA KB Squats p/side 6…
READ MOREOlympic Weightlifting WOD, November 14, 2019
Cycle 11: Volume wk 1 Snatch (Weight) E2M 3×3 @ 50% 3×3 @ 60% 3×3 @ 65% Clean and Jerk (Weight) E2M 3×2 @ 50% 3×2 @ 60% 3×2 @ 65% Front Squat (Weight) 10mins Work up to double between 70-80% *6 attempts max
READ MOREWOD WOD, November 14, 2019
Handy Andy Warm-up AMRAP 8 100m Run 5/5 DB strict press 5 Inch worm walk outs 20sec Hollow hold Gymnastics Handstand walking skill session pre WOD 10 minutes / Work in Pairs of likeability 1) Unbroken meters. 1m, 2m, 3m, 4m… start at one if miss ( You go I go ) 2) Kick up…
READ MOREWOD WOD, November 13, 2019
MID WEEK EMOMAFY Warm-up A)5×30/30 machine/banded squat B BB tech with hip flow between positions Metcon (AMRAP – Reps) EMOM 25 Min 1: 15/12 cal row/ski Min 2 & 3: 300m Run Min 4: 30sec Max hang squat cleans Min 5: Rest Rx 42.5/30 Rx+ 50/35 (minimum sets of 4) *Score is HSC *All start…
READ MOREWOD WOD, November 12, 2019
Holy Quadmother Warm-up A) Chest/lat work B) BB tech mixed with step ups Power Snatch (Weight) E2M x6 3 Power snatch *Stay at 50-60% *Add 1 rep each round (3-4-5-6-7-8 reps) *TnG reps, if you cant then go lighter to focus on tech *DONT SMASH THE NEW 5’s ! Metcon (AMRAP – Reps) E2M x6…
READ MOREWOD WOD, November 11, 2019
Push n Pull Warm-up Bench Prep / Bodyweight flow / skip play Bench Press (Weight) Bench Volume E3M x6 : 8 Reps Set 1,2,3: 50% Set 4,5,6: 60% *After each set perform 3 Strict pull ups/5 Ring rows + 10 Banded pull aparts Metcon (AMRAP – Rounds and Reps) AMRAP 12 10-20-30-etc Double unders 6…
READ MOREWOD WOD, November 10, 2019
Sustainable Sunday Back on the sustain train we go Metcon (Calories) For total sustained calories on the Assault bike 10 sets of : 45 seconds work 2:15 Minutes Rest *As per FB post 2 weeks ago – stick to same RPM for the entirety of all sets . I held 80 RPM – the last…
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