• 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

     

    0
  • 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)

    1
  • 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

     

    8
  • Monday 13 May 2013

    Warm Up

    200m Run

    3 Rounds of:

    • 20 Walking Lunges
    • 20m Bear Crawl
    • 20 Jumping Squats

    200m Run

    Strength and Technique

    Front Squats

    5-5-5-5-5 (Progressive)

    WoD

    Death by 10m Shuttle Runs

     

    3