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

Thursday 21st, August:

Warmup: (work through- not for time 3x)
1a. 20 seconds in downward facing dog position
1b. 10 banded good mornings (light)
1c. 10s side plank (ea.side)

Strength:
1. 4×5 dead lift
2. 4×8 pull-up

3. 2×10-15 ring row

WOD: 2RFT
5 HSPU
15 back squat@60/40
10 HSPU
10 back squat@70/50
15 HSPU
5 back squat@80/60
(One barbell, add and strip weights)

Wednesday 20th, August:

Warmup: 5rounds not for time-
1a. 4×10 banded crab walks
2a. 4×10 single leg glute bridge (ea.)

3a. 4×10 kip swing

Strength:
4×3 push jerk

*Finish with

50 banded face pulls

50 banded press downs
Then, technique work on TTB

WOD: 8m amrap
5 STOH@50/30
Shuttle run
8 TTB

 

Tuesday 19th, August:

Warmup: work through -
2rounds
1a. 20s couch stretch on each leg
1b. 10 step ups (each leg)
1c. 20s foam rolling on each leg (quad)
1d. 10 band pull aparts

Strength:
4×7 front squat

WOD:
3RFT:
3 frontsquat@50/30
13 bar facing burpee
23 KB swing@24/16
33 DU

Monday 18th, August:

Warmup:
25 dislocates
200m row
10 push-ups
10 pull-ups
25 facepulls

Strength:
Establish heavy benchpress single
Then, every 2minx5 max unbroken reps@75% (of heavy single)

WOD: “The Chief”
5 rounds, 3m AMRAP (1min rest between amraps, only complete rounds count towards score)

3 power clean@60/35
6 push-ups
9 air squats