• 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

     

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  • 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

     

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  • Thursday 16 May 2013

    Warm Up

    3 Rounds of:

    • 10m Bear Crawl
    • 10 Back Extensions
    • 10m Frog Jumps
    • 5 Burpees

    Strength and Technique

    Pistol Technique and Progressions

    EMOM 10 – 4 Pistols/8 Squats

    WoD

    “Cindy”

    AMRAP 20mins

    • 5 Pull-ups
    • 10 Push-ups
    • 15 Squats

     

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  • Wednesday 15 May 2013

    Warm Up

    Run to the gate and back

    20 Push ups

    20 Jumping Lunges

    5 Inch Worms

    20 Arm Swings (Forward, Backward)

     

    Strength and Technique

    Strict Press

    Establish 1RM

    5-5-5-5-5 @ 60% of 1RM

    WoD

    12 Minute AMRAP

    20 Double Unders

    15 Box Jumps

    10 Push Press (45kg/25kg)

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  • Tuesday 14 May 2013

    Warm Up

    3 Rounds of:

    • 10 Sit ups
    • 10 Air Squats
    • 10 Burpees

    Strength and Technique

    Pull-up technique and progressions

    WoD

    10-9-8-7-6-5-4-3-2-1

    Walls Balls

    Pull-ups

     

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