Monday 31st July 2017
Training WOD: Heavy clean and jerk single, work 30 minutes. Finisher WOD: 25 x D/U 8 x burpees 3 x strict pullups 7 min amrap HAPPY BIRTHDAY CARL and AMANDA (yest)!!!!!!!!!!
Saturday 29th July
8am + CLASS Individual: ‘Boom Face’ 100 Kettlebell Swings (16/12) * Run 400m with KB 12 min time cap * every time you put the kb down you must do 10 situps TEAMS OF 3 – CHIPPER Row 1200m 75 Burpees over the rower 60 Knee to Elbows 45 DB Thruster (22.5/15) 30 Chest to…
Friday 28th July 2017
Learn and train new skills. WOD Prep: Power Snatch x 3’s to start weight Training WOD: partner wod Alternate 1 round each 1 of 15 x wallballs & 3 x heavy power snatch (choose own weight) 10 rounds each HAPPY BIRTHDAY ADYN!!!!
Thursday 27th July 2017
Training WOD: Work for 30 minutes on the Split jerk or Push jerk, work to heavy single. The jerk is the most efficient way to shift a heavy weight from your shoulder to overhead. Focus on your timing and straight dip and drive with the weight rearward to your heels. Finisher WOD: 6 shoulder to…
Wednesday 26th July 2017
Training WOD: every 4 min complete: 10-12 x hspu, (try strict hspus) or scaling options;1 mat, box, ring push ups, push ups 12 x ring rows, try feet elevated on a box 12 x single arm overhead dumbbell lunge left arm, then next round swap arm. scale options front rack dumbbell hold or goblet hold….
Tuesday 25th July 2017
Training WOD: Back squat, 3,3,3,3,3. Spend 40 minutes to work to heavy 3 rep back squat, as a guide approx 85% of max. Finisher WOD: 8 x Box Jump Overs 10 x KB Snatch 24/16 10 x KB Swing, 7 Minute AMRAP HAPPY BIRTHDAY HARRI !!!!!
Monday 24th July 2017
WOD Prep: Power clean to start weight Training WOD: 20 min EMOM -30-40 x d/u or 50 singles -10 x pistol squats or 12 perfect air squats -10 x t2b, or 12 v-ups or h-ups -4 x pwr cleans 80/55 HAPPY BIRTHDAY ELISA & NEDLINA !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Saturday 23rd July 2017
8.00am 3 x 7 min amraps with 2 min rest between: A) 7 x deadlifts, 7 x box jumps B) 14 x situps, 14 x dumbbell push press C) 5 x deadball ground 2 shoulder, 15 x wallballs 9:15am Partner up and alternate between exercises A) 12 x wallballs B) 12 x T2B scale to…
Friday 21st July 2017
WOD Prep: Power Snatch x 3s build to around 10/5kg above start weight. 16 min Training WOD: 200m run 5 x power snatch 60/40 2/1 rope climb 16 minute amrap HAPPY BIRTHDAY UGEN !!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Thursday 20th July 2017
Conditioning Training WOD: Divide into teams and max row for 40 minutes, record team cals and meters. Ideal is groups of 3 in each team.