Friday 20th April 2012
Apr 19th
All classes.
Plyometrics:
Overhead Ball Toss 4×5 reps (10kg ball)
Strength:
Deadlift 5×3 reps (work sets)
Metcon:
40,30,20,10
Thrusters @30/20
Pull-Ups
Tuck Jumps (knees to chest)
*scale as required
Thursday 19th April 2012
Apr 19th
Today will probably be a small class due to the rock climbing expedition and Saturdays competition.
Today is the perfect day therefore to come in and practice movements that require work-movements that you might suck at. Our coaches will help you with these.
Spend 40 minutes on technique practice.
After this…
Run 10 x 100m at 90% effort concentrating on good running form, with a walk back recovery.
Wednesday 18th April 2012
Apr 17th
TECHNIQUE:
Kettlebell snatch
Sandbag clean
And for something different…
PROGRESSIVE CIRCUIT: 1 min rest intervals
A. 200m run
B. 30 sec of wall balls @ 10/5kg
C. 60 sec of KB snatch @ 20/12kg
D. 90 sec of weighted situps @ 10/5kg
E. 120 sec of sandbag cleans @ 20/10kg
F. 50m burpee jumps (no pushup)
Example:
Perform A, then rest 1 min
Perform A + B, then rest 1 min
Perform A + B + C, then rest 1 min
etc..
* Athletes who participated in last nights WOD will do a scaled version:
A. 200m run
B. 30 sec of wall balls @ 10/5kg
C. 60 sec of KB snatch @ 20/12kg
D. 90 sec of weighted situps @ 10/5kg
E. Ring support hold to failure
Tuesday 17th April 2012
Apr 16th
Today is a big one folks…
Metcon:
For time-
1km Run
100 Overhead Squat @40/30
75 Pull-Ups
50 Clapping Push-Ups
25 Toes to Bar
50 Double Unders
200m Run
Monday 16th April 2012
Apr 15th
All Classes.
Technique:
Full Snatch (10 minutes)
Strength:
Full Snatch 5×3 reps
Back Squat 5×5
Metcon:
3 rds for time-
400m Run
30 Box Jumps
Finisher: *If time permits.
Max STRICT underhand Pull-Ups in 90 seconds. Try not to let go of the bar!! Stay on it for the whole 90 seconds.
Saturday 14th April 2012
Apr 13th
Technique:
Specific movements to the wod chosen
Metcon:
Team wod consisting of 3 athletes will be batteling a single wod each in the following order
Annie > Grace > Fran
The demand in spirit and heart is 110% when it comes down to not letting fellow team mates down, these wod’s are sprint wod’s and must be attacked at 110%
The fellow team mates must be coaching, judging and most importantly cheering the crap out of the indivual wod’ing up!
Rules:
*Athlete can only start there work out once the previous athlete has finished there wod and tapped there hand
*cut off at 20mins
*bring it!
Friday 13th April 2012
Apr 12th
Technique:
Overhead Squats (10 minutes)
Strength:
Push Press 5×5
Turkish Get-Ups 3×5 (work sets)
Metcon:
Amrap in 15 minutes-
200m Run
10 Overhead Squats @50-30kg
*scale as required.
Thursday 12th April 2012
Apr 12th
Strength:
** Be focussed on strict technique! NO EGO.
Clean Pulls 5×3 reps
Front Squats 5×5
Metcon:
For time-
800m run
50 Squats
25 Handstand Push-Ups
400m Run
50 Squats
25 Chest Slap Push-Ups
200m Run
50 Squats
25 Handstand Push-Ups
100m Run
50 Squats
25 Chest Slap Push-Ups
Wednesday 11th April 2012
Apr 11th
ALL CLASSES
STRENGTH:
Ring pushups 3 x failure
Ring L-sit hold 3 x failure
Ring support hold 2 x failure
* 2-3 minutes rest between sets
METCON:
Group A – AMRAP in 15 mins of;
1 chest-to-bar pullup, 2 squat box-jumps
2 chest-to-bar pullups, 4 squat box-jumps
3 chest-to-bar pullups, 6 squat box-jumps
* ascend pullups by 1 and box-jumps by 2 each set
GROUP B – AMRAP in 12 mins of;
1 ring row, 2 box-jumps
2 ring rows, 4 box-jumps
3 ring rows, 6 box-jumps
* ascend ring rows by 1 and box-jumps by 2 each set
FINISHER:
400m jog
Do you spend time cooling down after a hard workout? Wondering why you’re always so stiff?
Could all athletes please read THIS post!
