WOD WOD, July 25, 2018
Skillful Ninjas Gymnastics Skill Play – Rope Climbs 3 Groups : 8 Minute OPEN cap 1 – Legless 2 – Using feet – focus on lean back / set high J hook 3 – Learning foot work Group 1 and 2 – accumilate 5-7 Reps develping skill Group 3 : Work with coach on seated…
READ MOREWOD WOD, July 24, 2018
Lunging into Tuesday like… Bit of unilateral goodness to spice things up… Warm-up A) Foam Roll T Spine / Lats / Triceps B) 2 Sets each side: 5 x SA KB Press 5 x SA KB Push Press 20m x KB Overhead Carry 10m Bear crawl Shoulder Press (Weight) Press Complex Every 2:30 Minutes x…
READ MOREWOD WOD, July 23, 2018
Mondays At The Bar Warm-up A) Run 400m B) 1 Extedend round Perfect stretch complex C) With Bands around knees : – 2 Sets 5 x T spine rotation 10 x Shoulder taps 10 x KB suitcase DL 10 x Lateral monster walks per side Deadlift (Weight) Every 3 Minutes x 6 Sets Set 1…
READ MOREWOD WOD, July 22, 2018
Sunday Funday Farm Strong + Grunt Work – Nothing fancy, just dog the heels in and get some. 30m Farmers Carry (Weight) Included handle weight 15 Minute cap – Retest Build to a heavy 30m x Farmers Carry ( 15/15m ) *Max 6 Attempts per person * ( Groups of 5-7 ) *Will have 3…
READ MOREWOD WOD, July 21, 2018
2 peas in a WOD Metcon (AMRAP – Rounds and Reps) In teams of 2: 7 minutes work , 3 minutes rest for 3 sets : 30 x Burpee Box Jumps 24/20" – 15 reps each alternating 120/100 x Calorie Row – Share as pleased 30 x Burpee Box Jump 24/20" 100 x D/B Squats…
READ MOREWOD WOD, July 20, 2018
Friday Fry up Mixing things right up today crew … a team WOD on a FRIDAY BOY O BOY WOWEE Metcon (Calories) In Teams of 4 ( 20 minutes ) 10 Rounds each of 20 Seconds work / 1.40 Rest Assault Bike for cals *After each effort perform: 3 x Deadball over Shoulder @ 55/35kg…
READ MOREWOD WOD, July 19, 2018
Leg Day Back Squat (Weight) BUILD TO A NEW 3RM Every 3 Minutes x 6 Sets Set 1 : 8 @ 50% + 3 x SBJ Set 2: 6 @ 60 % + 3 x SBJ Set 3 : 4 Reps @ 70 % + 3 x SBJ 4 / 5 / 6 : 3…
READ MOREOlympic Weightlifting WOD, July 19, 2018
OLY CLUB Warm-up A) DIFABIO FLOW B) DIFABIO BB TECH : CLEAN / JERK Squat Clean (Weight) SQUAT CLEAN WAVE LOADING Every 2.15 x 9 Sets Building to a heavy Double 4-3-2 4-3-2 4-3-2 *Each waves reps should be heavier then the previous Split Jerk (Weight) SPLIT JERK WAVE LOADING Every 2.00 x 9 Sets…
READ MOREWOD WOD, July 18, 2018
CHIPPER Repeat from back in January crew, get around the chip Warm-up Extended flow, activation and movment play Metcon (Time) REPEAT CHIPPER FROM JANUARY 30 x HSPU 40 x Pull Up 50 x KB Swings 60 x Ab mat Sit ups 70 x Burpees 22 Minute cap OPTIONS: HSPU : 15 Reps, 1 x ab…
READ MOREWOD WOD, July 17, 2018
Tuesday Blazin Warm-up A) Banded Hips x 2 Minutes B) Glute monster walks / Bridges C) In teams of 3 : 3 Rounds of : 30 Second Row / 30 Second FR Hold / 30 Second DB hold Metcon (Calories) Rotating EMOM x 24 minutes : Minute 1: 30 Seconds Ski Erg Minute 2 :…
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