Monday 22nd, September:

Warmup:
15 calorie row
30s ea.leg couch stretch
15 calorie row
30s ea.leg couch stretch

Strength:
6×8 back squat (1sec pause at the bottom)

WOD:
EMOM X 14
1st: 4 backsquats@70/40 + max DUs
2nd: 8 KB swing@24/16 + max HSPUs

*WOD score = DUs + HSPU combined reps

Thursday 18th, September:

Warmup:
5minutes of shoulder distraction/mobility, guided by coach.

Then, 3RNFT:
10 crab walks
12 dislocates
10 banded pulls
10 empty bar OH press

Strength:
1. Build up to a heavy 5rm, resetting deadlift
2. 5×6 pendlay row

WOD1: 11m amrap
8 TTB
14 backsquats@60/40
200m run
(4min rest)
WOD2: For time-
30 boxjumps@24/18
30 KB swing@24/16
300m run

 

 

Monday 15th September 2014

Warm Up
Foam roll Thoracic Spine
2 rounds:
15 Dislocates
15 Russian KB Swing
15 Snatch Grip OH Press
15s OHS Hold at bottom

Strength
Back squat 4×8
*100m Sprint straight after each set

WOD
10!
Wall Ball 20/14lb
Jumping Muscle up
Weighted sit-up
* 20 Double unders after each round

Friday 12th, September:

Warmup:

“Ankle mobilising” (assume squat position hold onto rack, work through 4x30s push one knee at a time over your big toe, and to the outside of your foot)

+ 30 empty bar good mornings

+ 60s in downward facing dog position (drive heels towards floor, and float chest towards top of thighs)

Strength:

Deadlift (increasing)

10-8-6-4-2

E3MON *every 3minutes x 6

7 deadlift@90/60

5 bar facing burpees

100m run

max alternating pistols in remaining time (of ea. 3min bracket)