Prep
3x
10 Kettle Bell swings
10 Goodmornings
10 Back extentions
Strength
In 10 Min find a 1RM Deadlift
Conditioning
14 Min AMRAP
2 Toes to bar
2 Burpee Box hops
2 Sumo Deadlift high pull 55/75
4 Toes to bar
4 Burpee Box hops 55/75
4 Sumo deadlift high pull
6....
Recovery
Ankle Mobility
Wednesday, 28 August 2013
Tuesday, 27 August 2013
Wednesday August 28th 2013
Prep
"Broomstick Mile"
50 Front squats
50 Back squats
50 OH squats
Run 400m
50 Press
50 Push jerk
Run 400m
50 Cleans (full)
Run 400m
50 Snatch (full)
Strength/ Conditioning
In 12 Min find a 1 RM Snatch (full)
Extra
100 Hollow bodies for time
Recovery
Hip openers
"Broomstick Mile"
50 Front squats
50 Back squats
50 OH squats
Run 400m
50 Press
50 Push jerk
Run 400m
50 Cleans (full)
Run 400m
50 Snatch (full)
Strength/ Conditioning
In 12 Min find a 1 RM Snatch (full)
Extra
100 Hollow bodies for time
Recovery
Hip openers
Monday, 26 August 2013
Tuesday August 27th 2013
Prep/ Skill work
Goblet squat- 1 Min hold
Burgener Warm up 3x 10 Cleans with an empty bar
10x Cleans with an empty bar
Strength
3x5 Weighted pull ups/ pull up negatives
WOD
in 15 Min;
Run one mile, with the remaining time find a 1 RM Power clean
Recovery
Chest smash
Goblet squat- 1 Min hold
Burgener Warm up 3x 10 Cleans with an empty bar
10x Cleans with an empty bar
Strength
3x5 Weighted pull ups/ pull up negatives
WOD
in 15 Min;
Run one mile, with the remaining time find a 1 RM Power clean
Recovery
Chest smash
Sunday, 25 August 2013
Monday August 26th 2013
Everything should be back to normal this week schedule wise. Thank you all for your patience during summer holiday's! We will be doing some testing this week as we have come to the end of a strength cycle. Eat your greens and prove your stuff this week!
Prep
10 Burpees
10 Scap push ups
10 Prone pass thro's
Hold Bottom squat 1 Min
4x
Strength
Find a 1RM Strict press
Conditioing
3 Rounds for time;
50 Wall balls
30 Double unders
10 Dips
18 Min time cap
Recovery
10 Pass throughs
10 Scap push ups
Shoulder stretch with band
Prep
10 Burpees
10 Scap push ups
10 Prone pass thro's
Hold Bottom squat 1 Min
4x
Strength
Find a 1RM Strict press
Conditioing
3 Rounds for time;
50 Wall balls
30 Double unders
10 Dips
18 Min time cap
Recovery
10 Pass throughs
10 Scap push ups
Shoulder stretch with band
Thursday, 15 August 2013
August 16th 2013
Prep
3x
20 Double unders
10 Pistols
10 Scapular push ups
Strength
Floor press
3x5
Conditioning
Run 800m
21 Deadlift 225/155
21 HSPU
Run 400m
15 Deadlift 225/155
15 HSPU
Run 200m
9 Deadlift 225/155
9 HSPU
Recovery
Hamstring smash with lacross ball
Hamstring stretch with band
3x
20 Double unders
10 Pistols
10 Scapular push ups
Strength
Floor press
3x5
Conditioning
Run 800m
21 Deadlift 225/155
21 HSPU
Run 400m
15 Deadlift 225/155
15 HSPU
Run 200m
9 Deadlift 225/155
9 HSPU
Recovery
Hamstring smash with lacross ball
Hamstring stretch with band
Wednesday, 14 August 2013
August 15 2013
Prep
Running Drills
Strength
HSPU- Progressions
Pull up progressions
Pistol progressions
Conditioning
6 Rounds for Max load
3 Cleans
6 Push press
12 Walking lunges
Recovery
Foam roll legs
Running Drills
Strength
HSPU- Progressions
Pull up progressions
Pistol progressions
Conditioning
6 Rounds for Max load
3 Cleans
6 Push press
12 Walking lunges
Recovery
Foam roll legs
Tuesday, 13 August 2013
Wednesday August 14th 2013
Prep
Foam roll
Coach's choice
Strength
Kettle bell work
Conditioning
10!
Snatch
Toes to bar
Recovery
Bully stretch with band
Foam roll
Coach's choice
Strength
Kettle bell work
Conditioning
10!
Snatch
Toes to bar
Recovery
Bully stretch with band
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