Tuesday 2nd, September:

Warmup:
4RNFT:
8 single leg glute bridge (ea.)
12 hollow rocks
25s couch stretch (ea.)

*finish with 120s positioned on a wobble board

Strength:
8×1+2 goodmorning+backsquat

WOD:
EMOM (for as long as possible)
1st minute: 5 cal row
2nd minute: 5 burpees
*add 1 cal or 1 rep each full round until you cannot complete the set amount of work in the time frame.

Monday 1st September 2014

Warmup
3 rounds
2 laps walking dislocate lunge
10 Drop Squat
15 Banded good mornings

Strength
Deadlift 4×4 (AHAP)

WOD
5 rounds
5 Shoulder to overhead 70/50kg
10 Chest to bar pullups
15 plate pushup (chest must go below hands)
20 double unders

Saturday 30th August 2014

0700 swim WOD at the pool in merchants crt
0800 Sprint training
0900 Olympic Lifting
1000 WOD

Friday 29th August 2014

Warmup
(empty Bar)
5 Rounds of
5 Bar facing Burpees
2 Lateral jumps
5 Strict Press with bar

Strength
Work up to 8 RM and 5RM Power clean (reset)

WOD
12 Min AMRAP
3 Deadlift 50/30kg
6 Power Clean 50/30kg
9 Burpee

Thursday 28th August 2014

Warmup
30 Leg swings
30 Glute Bridges
30 OH walking lunge

Strength
5×2 Snatch deadlift + 1 Snatch Pull (reset)

WOD
30 Air squat
30 HR Push Up
1km Row
30 Air squat
30 HR Push Up

Wednesday 27th August 2014

Warmup
1a. 4×10 (each way) crab walk
1b. 4×10 Kip swing

Strength
4 Times through
1a. 4 Strict HSPU + 4 Kipping HSPU
1b. 4 Pendlay row 2-3 sec pause at top + 4 Pendlay Row (no pause)
1c. 8 Good Mornings(barbell or banded)

WOD
21-15-9
Thrusters 50/30kg
Strict pull up

Tuesday 26th August 2014

 

Warmup
5 Rounds
25sec couch stretch (each leg)
15 banded face pulls
15 banded press downs

Strength
7×6 strict press (AHAP)

WOD
500m Sprint for time

10 min break

10min AMRAP
8 Burpee
8 Toes to bar
8 Box Jump

Monday 25th August 2014

Warmup
Work through
1a. 6 step ups each leg
2a. 12 banded good mornings (medium resistance)
3a. 15se side plank (each side)

Strength
Establish 20m (astro) heaviest walking lunge

WOD
500m Row
20 Pistols
20 deadlifts 80/50kg
20 pistols
20 deadlift 80/50kg
500m row

Saturday 23rd August 2014

0700 swim WOD at the pool in merchants crt
0800 Sprint training
0900 Olympic Lifting
1000 Fundraiser WOD come along and enjoy the morning, no matter what your skill level is we can make this workout fun for you….. dig deep and make a donation this is for a great cause

Straight after the WOD we will be having a sausage sizzle so hang around and grab a snag or two

Friday 22nd, August:

Warmup:

3rounds

200m row + 15 kip swing + 15 OH walking lunge (empty bar or stick)

Strength:
5×3 paused backsquat

WOD: with a running clock complete
3RFT:
9 pull-up
18 DU

@6min mark complete…

3RFT:
3 power snatch@50/30
200m row

@12min mark complete…
3RFT:
4 deadlift@90/50
9 HSPU
12 airsquat