Monthly Archives: May 2015

WOD 010615

Warm up

5-10 minutes of squat, hip and shoulder mobility

4x

5 overhead squats (broomstick)

5 push ups

5 front squats (broomstick)

5 strict pull ups

A: Every 2 minutes for 30 minutes

0-10: 1 overhead squat
10-20: 3 front squats
20-30: 5 back squats

Record heaviest OHS, Front squat and Back squat

B: For time

21 Back squats
21 Push jerks
15 Front squats
15 Push presses
9 Overhead squats
9 Strict presses

Weight set at 43/30

WOD 290515

Warm up

Run 400m

2x

10m waling push ups
20m duck walk

WOD

Team WOD

Air Dyne 100 calories
30 Synchronized burpees
20 Clean and Jerks@ weight
Mens 40/60/80kg
Ladies 25/35/45kg
2 rowers each team. Complete 2km on each rower
20 Box jumps@ height
20/24/30
20 Dumbbell snatches
Mens 25/30/35kg
Womens 15/20/25
Air Dyne 100 calories.

WOD 260516

IMG_1197Kettlebell swings 30-20-10 24/16
Run 400mt between each set

Warm up

5-10 minutes of mobility (shoulder/hip)

3x

30 double unders
9 thrusters (broomstick)
7 hanging hip touches
5 burpees

WOD

For time

21-15-9.
Kettlebell thrusters 24/16
Row for calories

then

Kettlebell snatches 20-14-10(10-7-5 per hand) 24/16
Rope climbs 4-4-4

then

Kettlebell swings 30-20-10 24/16
Run 400mt between each set

WOD 250515

12weekWarm up

4x

10 calorie row
10 good mornings (broomstick)
10 squats
10 ring rows

WOD

A. Bench press 6-6-6-6-6
In between each set perform 6 strict pull ups

B. Deadlifts 6-6-6-6-6
In between each set perform 6 turkish get ups(3 per hand)24/16

C. Back squats 6-6-6-6-6
In between each set perform 10 calories on the air dyne.

WOD 220515

Warm up

4x

1 loop
5 inch worms
7 hollow rocks
9 jump squats

Team WOD

Perform each exercise for 2 minutes

Airdyne (calories)
Push ups
Double unders
Sit-ups
Calorie row
Pull ups
Lateral jumps over bench
Burpees (onto a plate)
Box jump overs 24/20
20m shuttle run

Rest 2 minutes between exercises. Team members start anywhere and move through circuit style in order.

WOD 210515

Warm up

5-10 minutes of mobility (lower/upper body)

3x

10 push presses (broomstick)
10 v-ups
20 second superman hold

WOD

A: Every 2 minutes for 20 minutes

Minutes 0-10: 3 push presses
Minutes 10-20: 5 push jerks

Increase weight each set

B: For time

3 rounds of

10 Push presses 43/30
20 Toes to bar
30 Wall balls 9/6

You must rest 3 minutes between rounds. Your score is total time including rest.

WOD 190515

Warm up

5-10 minutes mobility (squat/front rack)

then

3x

10 front squats (broomstick)
10m bear crawl
10 box jumps 20″ (step down)

WOD

A: EMOM for 14 minutes

0-7: 1 power clean + 1 front squat
7-14: 1 squat clean

Work up to heaviest lift possible while maintaining great technique and speed

B: For total reps

2 rounds of

Front squats @ 60% of 1RM squat clean
Max calorie row
Burpees
Kettlebell swings 24/16

Perform each exercise for 90 seconds. Rest 90 seconds between rounds

WOD 150515

Warm up

4x

30 double unders
10 superman rocks
10 hollow rocks
10 shoulder touches

WOD

6min AMRAPS

Race 1- Indian file

5 Wall walks
10 Hyperextensions(GHD)
15 Air squats

Race 2 – synchronized

10 Deadlifts 60/100
20 Lateral jumps over the bar

Race 3 – synchronized

5 Burpee step over box 20″ 20/10kg
10 Overhead lunges 20/10kg

Race 4 – 3/3mins

Sled push 50/75 (relay)
Tyre flips(together)
Half the team on sled, other on tyre then swap over after 3mins