• Friday 19 July 2013

    Warm Up

    Run to the gate and back

    10 – Inch Worms

    10 – Spiderman

    10 – Bootstrap

    10 – Box Stretch

    10 – barbell hang power cleans

    10 – barbell hang squat cleans

    Mobilise hips

    Strength and Technique

    Squat clean technique/progressions

    Establish 1Rm Squat Clean

     

    WoD

    2 groups

    Group 1 – 500m Row Time trial

    Group 2 – 5min Ascending ladder Pull Ups, Ring Dips and Box Jump/Step Over

    0
  • Thursday 18 July 2013

    Warm-Up

    Brooklyn Burpee Bowls

     

    Strength and Technique

    Accumulate 30 floor wipers 60/40

    6x max distance broad jump

     

    WoD

    Nelson Mandela Day Charity WOD

    **Please bring R50 t0 class to be donated to a local cause/organisation**

    3
  • Wednesday 17 July 2013

    Warm-Up

    5 Mins Tag

    10 Bootstrap Stretches

    10 Spiderman Stretches

    10 Barbell Back Squats

    10 Barbell Front Squats

    20 Barbell Push Press

    10 Barbell Thrusters

     

    Strength and Technique

    10 Mins to Establish 1RM Thruster

    5 sets of 3 @ 60%

    WOD

    3 RFT:

    • 200m Run
    • 15 HSPU
    • 15 Box Jumps
    • 15 Back Squats (45/30)
    3
  • Tuesday 16 July 2013

    Warm Up

    200m Run

    2 Rnds:

    • 10 Pull Ups
    • 10 Push Ups
    • 10 Sit Ups
    • 10 Air Squats
    • 10 Good Mornings

    Strength and Technique

    10 – 10m Partner Elastic Band Resistance Sprints

    10 mins HSPU progressions/practice

    Accumulate 20 HSPU’s

     

    WOD

    For Time:

    50 Hang Squat Snatch (40/20)

    EMOM – 10 Double Unders / 20 singles

    0
  • Monday 15 June 2013

    Warm-Up

    200m Run

    20 Back Extensions

    10 Back Rolls

    10 Spiderman Stretches

    10m Monkey Walk

    10m Bear Crawl

    5 Inch Worms

    200m Run

     

    Strength and Technique

    5-5-5-5-5

    Progressive Deadlift

    WoD

    30 Push Ups

    20 Med Ball Crossovers

    30 Sit Ups

    20 Med Ball Crossovers

    30 Air Squats

    20 Med Ball Crossovers

    30 Pull Ups

    20 Med Ball Crossovers

    30 Burpees

    0