26Aug/15

Wednesday 26/08/15 – Powered by Pairs

Burgener warmup

Power Snatch 3rm

10min EMOM of 5 power snatches @70% 3rm

Partner Wod

16min AMRAP

200m run

10 Kettlebell lunges

10 KB goblet squats

10 Kettlebell swings

* one athlete runs whilst the other athlete completes the Kettlebell work

Nothing is a waste of time if you use the experience wisely. – Auguste Rodin

  

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25Aug/15

Tuesday 25/08/15 – Push for Annie

Tabata warmup of double unders and air squats

Push Press 3rm 

*in between sets run 200m

Annie
50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you! – Paula Radcliffe

  

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24Aug/15

Monday 24/08/15 – Roped In

Skill: Rope Climb Practice

Strength: Power Cleans 2rm

Conditioning:
15min AMRAP
1 rope climb
5 power cleans 60/40
20 air squats
“Every mountain top is within reach if you just keep climbing.”
― Barry Finlay, Kilimanjaro and Beyond

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11Aug/15

Tuesday 11/08/15 – From the Bench to the Floor

Floor Press 5rm
20mins to find 5rm
* in between sets perform 10 DB bent over flyes

10 rounds for time 
5 ring handstand pushups
10 alt lunges
15 situps

Extras: Midline work
3 rounds 30 seconds each
Flutter kicks
Toe taps
V-Ups

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
― H. Jackson Brown Jr.

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10Aug/15

Monday 10/08/15 – FRANSFORMER

Front Squats 3rm
20mins to find 3rm
*in between sets perform 10 stick pass throughs

Deconstructed “Fran”
For time
21-15-9 reps of
Front Squats 40/30
Push Press
Ring Rows

We are made wise not by the recollection of our past, but by the responsibility for our future. – George Bernard Shaw

 

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06Aug/15

Thursday 06/08/15 – Judge Dredd

Warmup/activation: Glute bridges and good mornings

Deadlifts 5rm

20min EMOM
10 deadlifts (60% of 5rm)
15 kettlebell swings 24/16kgs
25 lateral bar hops
50 double unders

“Do not let what you cannot do interfere with what you can do.”
– John Wooden

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05Aug/15

Wednesday 05/08/15 – Delta Force

Push Press 3rm
20mins to find your best 3rm
*in between sets perform 10 one arm DB rows

5 rounds for time
200m run
15 ball slams 20/10
10 burpees
5 chest to bar pullups

Extras: 50 ring dips

Be the type of person that when your feet touch the floor in the morning, the devils says “Aww shit, they’re up.”
– Dwayne Johnson aka The Rock

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04Aug/15

Tuesday 04/08/15 – Bottoms Up

Squat therapy

Back Squats 10rm
*20mins to find your best 10rm

8min ascending AMRAP
Buy in with a 400m run then
2 DB snatches
2 DB squats
4 DB snatches
4 DB squats
6 DB snatches
and so on………

Extras:
50 ring rows

Victory belongs to the most persevering.
– Napoleon Bonaparte

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