• Wednesday 22 May 2013

    Warm-up

    10 Bootstrap Stretches

    20 Jumping Squats

    20 Push Ups

    20 Sit Ups

    5 Inch Worms

    10 Bootstrap Stretches

     

    Strength and Technique

    Power/Squat Clean Technique and Practice

    EMOM for 10mins – 3 Squat Cleans (60/45)

     

    WoD

    “Grace”

    30 C&J (60/45)

    1
  • Tuesday 21 May 2013

    Warm-up

    20 Forward/Back Arm Swings

    20 Up/Down Arm Swings

    10m Spiderman Walk

     

    Strength and Technique

    15min Muscle Up (MU) Progression/Technique/Practice

     

    WoD

    400m Run

    21 KB Swings (24/16)

    5 MU

    15 KB Swings

    3 MU

    9 KB Swings

    1 MU

    400m Run

    0
  • Monday 20 May 2013

    Warm – up

     

    20m Monkey Walks

    20 Air Squats

    20 Dislocates

    10 Around the World

    10 Bootstrap Stretches

    10 Back Roll Stretches

     

    Strength and Technique

    10 mins to find 1RM O/H Squat

    5 X 3 at 70%

     

    WoD

     

    5 RFT

    200m Run

    15 Power Snatch (45/30)

    1
  • Saturday 18 May 2013

    WoD

    “Dirty Thirty”

    30 Box Jumps

    30 Jumping Pull-ups

    30 Kettlebell Swings

    30 Walking Lunges

    30 Knees to Elbows

    30 Push Press

    30 Back Extensions

    30 Wall Balls

    30 Burpees

    30 Double Unders

     

    0
  • Friday 17 May 2013

    Warm Up

    3 Rounds of:

    • 20m Crab Walks
    • 10 Back Extensions
    • 10 Lunges

    Strength and Technique

    20 mins ‘Open Gym’ to work on weaknesses

    WoD

    Interval

    8 Rounds – 2 mins on, 1 min off

    Station 1:

    • 7 Pull ups
    • 7 Box Jumps
    • 7 Push ups
    • Max rep Power Clean for score

    Station 2:

    • 20 Double Unders (60 Single Skips)
    • 10 Kettle Bell Swings (24kg/16kg)
    • 5 Goblet Squats (24kg/16kg)
    • Max Sit ups

     

    0