• Tuesday 28 May 2013

    Warm-up

    Burgener Warm-Up

    10 Spiderman Walks

    10 Bootstrap Stretches

    20 Forward/Backward Arm Swings

    15 Dislocates

    10 Around-the-world per side

     

    Strength and Technique

    Squat Snatch

    10 Minutes Technique

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

    20 Squat Snatches for time (40/25)

     

    WoD

    2km Time Trial

    1
  • Monday 27 May 2013

    Warm – up

    200m Run

    3 Rnds of:

    • 10 Jumping Squats
    • 10 Push Ups
    • 3 Strict Pull Ups
    • 3 Inch Worms

    200m Run

     

    Strength and Technique

    HSPU Progression/Technique

    EMOM 10 mins – 5 HSPU

     

    WoD

    30 Wall Balls (11kg/8kg)

    30 C2B Pull Ups

    30 Pistols (alternating per leg)

    30 Power Snatches (50/30)

    2
  • Thursday 23 May 2013

    Warm-up

    PVC Pipe Stretches

    Inverted Shoulder Stretch

    Band Shoulder Stretches

    100 DU’s / 300 Skips

     

    Strength and Technique

    Ring Dip Practice Strict/Kipping

     

    WoD

    12 min AMRAP

    (Ascending Ladder)

    2 Shuttle Runs

    2 Ring Dips

    4 Shuttle Runs

    4 Ring Dips

    6 Shuttle Runs

    6 Ring Dips

    Etc……..

    0
  • 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