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Monday 29th June 2015

6/30/2015

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Warm-up: 400mtr Run > 15mtr OH walk Lunge > 10 OH WF Squats > Mobilise
Tech: Snatch + C&J
WOD: "Olly Total": 1RM Snatch + 1RM Clean & Jerk
Finisher:  3min AMRAP: G2OH  (sc: 25/40k, rx: 35/50k)


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Sunday 28th June 2015

6/29/2015

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Warm-up: 4x: 150mtr Run > 5mtr Monkey-bars > 5mtr Grinder > 15 Sit-ups. Then banded mobility.
WOD 1: in Pairs, for time complete between you:
60 HSPU / PU
60 SDHP
60 BF Burpees
60 Push Press
60 TTB / K2C

Note: on both the HSOU & TTB; one person must hold/hang while other is working for reps to count
L1: 25/35k, L2: 35/50k, L:3 45/65k
25min cut-off
WOD 2: 12min AMRAP
in teams of three/'four
rotating stations every minute:
1min Wall Ball
1min Row
1min Hover
1min Rest
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Friday 26th June 2015

6/27/2015

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S&C: Clean & Jerk: 3x5

WOD: Friday Chipper
Buy in: 8 Atlas Stone Cleans
Then: 28 Box jumps
18 Squat Cleans
28 BB Burpees
18 C&J
28 Box Jump
18 Front-rack Lunge
800mtr Run


scaled: 15/25k,  intermediate: 30/45k,  rx: 45/65k

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Thursday 25th June 2015

6/26/2015

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Warm-up: 3x: 40 DUs > 15 OH Wall Squat.
Prac & load OHS for WOD +
Set MU / Dip
WOD: 2 parts:
1: 30 ring Muscle-ups
 (or Dips)
-take time
1a: 300 DUs > 30 OHS > 300 DUs
 
-rx: ring muscle-ups + OHS: 60/40kg. Take 1a time after MUs + total completion time for 1+1a



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Wednesday 24th June 2015

6/25/2015

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S&C: Hang Snatch: 3-3-3-3-3 + Strict STC or TTB: 4x3
WOD: "15.1" (refer 2.3.15)
9min AMRAP of: 15 TTB > 10 Dead-lift > 5 Snatch
(rx: 52.5/35k)

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Tuesday 23rd June 2015

6/24/2015

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Warm-up: 2 rounds of: 500mtr Row > WC + 8 shoulder-taps > 6x forward-rolls (prog' to pistol out)
Tasks
rx: max strict L-sit hold on rings / scaled: 1min total
(tuck or pike, opt: p'llettes)
rx: 30mtr HSW / scaled: 15mtr Wall Creeper

WOD
complete for time:
(40 cut)
25 Wall-Ball > 1k Run
25 Wall-Ball > 2k Run
25 Wall-Ball > 3k Run
(14/20lb to 9/10ft)

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Monday 22nd June 2015

6/23/2015

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Warm-up: 3x: 15 Air Sq > 10  > 10 Front Sq > 5 Thruster ...couch + glute stretch
WOD: "Fran" (refer 27.3.15)
21-15-9 for time of : Thruster > Pull-ups


S&C: Back Squat: 1x20 + Strict Press: 3-3-3-3-3

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Sunday 21st June 2015

6/22/2015

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WOD 1: 12min Pairs AMRAP:
2-4-6-8-10-12-14... etc' of:
KBS > Goblet Squat > Goblet Lunge
(suggest 16/24k KB)
WOD 2: 20min AMRAP in teams of four:
first two complete 2x 5mtr Rope-climbs each (alt)
> then perform 20 alt' Box-J Burpees + 40 DUs shared

...second two feed on as soon as first two off Ropes
working in rotation; no over-laps

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Friday 19th June 2015

6/20/2015

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Thursday 18th June 2015

6/17/2015

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S&C: Bench: 3x5
WOD:  open workout '14.1'
10min AMRAP of: 30 DUs > 15 Snatches
(25/35kg)
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  • Home
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    • OUR TEAM
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  • eight week SUMMER SHRED