For time:
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
*If on Assault Bike…20cal = 400m
EXTRAS:
Click the link below for demos of the exercises.
Banded upright row
Banded chest pull
Straight arm pull downs
Complete as many reps as possible in 20 minutes of:
A.
15x C+J 50/30
Rest 1 minute
15x C+J 60/40
Rest 1 minute
15x C+J 70/50
Rest 1 minute
15x C+J 80/60
Rest 1 minute
15x C+J 90/70
Rest 1 minute
15x C+J 100/80
Any remaining time 110/90
Scaled = staring weights A1) 40/25 & can increase increments of 10kg or 5kg
EXTRAS
5 rounds of:
1 legless rope climb or […]
A.
Establish heavy a 5-3-1
Front Squat
Rest 3-4 mins between sets & take your time to find the heavy reps.
B.
4 rounds, each for time, of:
Row 500 meters
Rest 4 minutes
EXTRAS
Snatch Balance
5 sets of 5 reps @ 50% of Snatch
Saturday – 24/12/16 – Christmas Eve WOD 3 Classes; 9am-10:30am, 10:30am-12pm, 12:30pm-2pm.
Sunday – Christmas Day – Closed
Monday – Boxing Day – Closed
Tuesday – 27/12/16, Classes; – 10am-11am, 11:30am-12:30pm, 1pm-2pm
Wednesday 28/12/16 – As normal
Thursday – 29/12/16 – As normal
Friday – 30/12/16 – As normal
Saturday 31/12/16 Open Gym 10am-2pm & Marathon Row
Sunday – 01/01/17 – Closed
Monday […]
37 Cal Row
Then straight after:
4 Rounds of:
19 Push Press 50/35
11 BOBs
79 DU’s
Then
37 KB Swings 32/24
Forr time….
A. Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 2-4 reps
B. Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches 20/15 10 OHS 40/30
EXTRAS
Working on Shoulders. Check out the link, if you have any questions, let one of the coaches know.
Bullet Proof Shoulders
Deadlift 10-5-3-1-1-1-3-5-10 reps
Rest 3-4 mins between sets
Today we are focusing on just strength, rest between sets & warm up. This is a lot of volume.
EXTRAS
3 sets 1000m row @ stroke rate 22-24. Rest 2 min between attempts. Record times
Every 3 minutes, for 18 minutes (6 sets) of:
3-Position power Snatch
(high hang, mid-thigh, then floor)
Build in load over the course of the 6 sets.
B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 6 Power Snatches 60/40 8 BOBs
EXTRAS:
With MU- 3x ME sets Ring MU
Without- accumulate 10-20 negative […]
A.
Find a heavy Back Squat
5-3-1 (rest 3-4 minutes between sets)
Then
10rep Front Squat
(FS should around 60-65% of your 1Rep BS for today)
B.
4 rounds for time of:
15 box jumps, 36/30
Run 400 meters
EXTRAS
Every 30sec for 10 min- 1 squat clean and paused split jerk (pause in split 3 sec before bringing feet together) @ 50% 1rm c+j
5 rounds for time of:
1 rope climb
12 T2B
1 rope climb
12 DB squat cleans 20/15