Tuesday, 5 May 2015

Tuesday 5th may 2015

W/UP
2 rounds:
15 Squats
10 PVC pipe pass throughs
10 V-Snaps
10 metre 1-arm overhead lunge walk L
10 metre 1-arm overhead lunge walk R

Then
10 Turkish Get ups

STRENGTH 
Snatch Balance (3-3-3-3-3)

METCON
For time:
Row 300m
15 Overhead squats (95/65lb)
15 Burpees
Row 300m
12 Overhead squats (115/75lb)
12 Burpees
Row 300m
9 Overhead squats (135/95lb)
9 Burpees
Row 300m
6 Overhead squats (155lb/115)
6 Burpees
Row 300m
3 Overhead squats (165/125lb)
3 Burpees

Monday, 4 May 2015

Monday 4th May 2015

W/UP
Row 400m
2 lengths Bear Crawl
2 lengths Spiderman Walk
2 lengths Duck Walk

20 Push ups
20 Ring Rows

METCON A 
Lower Ram 
4 rounds of
2 min AMRAP:
3 front squats (185/115lb)
6 back squats (185/115lb)

Rest 2 minutes between each round.
Barbell off the racks

1 minute rest between metcons

METCON B 
12 minute AMRAP
12 Hand release push ups
16 Split Jumps
20 Abmat sit ups

METCON C 
5 minute AMRAP
15 KB Swings (24/16kg)
10 Hollow Rocks

Saturday 2nd May 2015

METCON
PARTNER WOD

2 complete rounds for time:

50 Front squats (135/95lb)
(While 1 partner squats, the other does 10 Toes to bar)

40 Burpee box jumps
(While 1 partner does Burpee BJ's, the other holds the barbell at top of deadlift)

200 Double Unders (1 partner working at a time)

Friday 1st May 2015

RT's SPECIAL
(For Time)
Row 1km
4 rounds of complex:
3 Power snatch (115/75)
3 Hang power clean (115/75)
3 Push press (115/75)

Row 750m
3 rounds of complex:
3 Power snatch (115/75)
3 Hang power clean (115/75)
3 Push press (115/75)

Row 500m
2 rounds of complex:
3 Power snatch (115/75)
3 Hang power clean (115/75)
3 Push press (115/75)

Row 250m
1 round of complex:
3 Power snatch (115/75)
3 Hang power clean (115/75)
3 Push press (115/75)

Thursday 30th April 2015

W/UP
PVC Pipe upper body mobility (3 minutes)

2 minutes Double Under practice
Row 500m

20 Alternate lunge steps
20 seconds Hollow support (Top of ring dip)
20 seconds Hold bottom of ring dip
20 Air squats
20 seconds Hollow support (Top of ring dip)
20 seconds Hold bottom of ring dip
20 Split Jumps

GYMNASTICS 
Choose only 1 option.
Pike Push Ups ( 3 sets x max quality reps)
Strict Handstand Push Ups (3 sets x max quality reps)

STRENGTH 
Back Squat (5-5-5-5-5)
Rest 2 minutes between sets

METCON 
15 minute AMRAP:
20 V-Snaps
20 DB Walking Lunge (2x20kg/2x12.5kg)
20 Push ups

Wednesday, 29 April 2015

Wednesday 29th April 2015

W/UP
Double Under practice 3 minutes

20 seconds on/10 seconds rest x 4 rounds:
• Hollow rock
• Superman Hold
• L-Hang
• Hand release push ups

SKILL 
10 minutes kipping pull up/butterfly pull up

STRENGTH 
2 Deadlifts + 1 Squat Clean (1 complex every 2nd minute x 7 sets)
This is a touch-n-go complex, do not re-grip the bar on the ground.

METCON 
For Time
35 pull ups
Then:
15-12-9 reps:
Double Kettlebell swing (Russian. 2 x 32/24kg)
Ring Dips

Tuesday, 28 April 2015

Tuesday 28th April 2015

W/UP
20 secs on: 10 secs rest
x 3 times through:
• Hindu Push up
• Hollow Rock
• Superman hold
• Hanging Hollow body to L-Hang

Prep work for Hang Power Clean + Push Jerk

METCON A
Metcon (6 Rounds for calories)
Every 2nd minute for 12 minutes:
12 Burpees over rower
Max calories in remaining time
Reset the rower each round.

After the 14 minutes, there is a 2 minute rest break before going straight onto the weightlifting component.

STRENGTH 
Hang Power Clean & Jerk (2 reps every minute x 10 minutes)
After the last set there is a 2 minute rest break before the KB/PU/TTB met con.

METCON B 
Up ladder - Down ladder (Time)
6-9-12-15-12-9-6 reps, for time of:
Kettlebell swing (Russian) 32/24kg
Push up
Toes to bar
12 minute cap

Monday, 27 April 2015

Monday 27th April 2015

W/UP
4 rounds:
12 Air squats
12 KB swings (16/12kg)
12 Push ups
20 Mountain climbers
8 PVC pipe pass throughs

STRENGTH 
Snatch Balance (Work to a 1RM)
(15 minutes)

METCON 
20 minute AMRAP
5 Thrusters (95/65lb)
7 Hang power cleans (95/65lb)
10 Sumo deadlift high pulls (95/65lb)
Compare to 20th January.

Saturday 25th April 2015

W/UP
1 minutes silence

7am class:  Hero WOD FALKEL
8am class:  Hero WOD RILEY

FALKEL 
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30"
1 Rope Climb, 15'
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here

RILEY 
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
To learn more about Riley click here

Run to the bus station along oxford street towards the Centennial Hotel. This is the turn around point for the run.

If you've got a weight vest or body armor, wear it.

Friday 24th April 2015

STRENGTH
Alternate between the 2 movements.
e.g:
Weighted pull ups
-Rest 90 seconds-
Weighted ring dips
-Rest 90 seconds-
Weighted Pull-ups (3-3-3-3)
Weighted Dips (3-3-3-3)

METCON 
Fight Gone Bad (3 Rounds for reps)
Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1 minute rest

Thursday, 23 April 2015

Thursday 23rd April 2015

W/UP
5 minutes:
PVC mobility
Banded overhead mobility
-Then-
2 rounds:
Bear crawl 2 lengths of gym
OH lunge walk 2 lengths of gym (10/7.5kg Focus on lockout!)
10 Hollow rocks

STRENGTH 
Overhead Squat (1-1-1-1-1-1-1)
90 seconds rest between sets

METCON 
3 rounds for time of:
20 Pistols (Alternating Legs)
5 Wall Climbs
20 Kettlebell Swings (Russian) 32/24kg

Wednesday, 22 April 2015

Wednesday 22nd April 2015

STRENGTH
Bench Press (4-4-4-4-4-4)
Do 5 supine ring rows between sets
2 min rest between sets.

METCON 
For Time

Buy-in Row 600m

Then 5 rounds:
9 Power Snatch (95/65lb)
12 Thrusters (95/65lb)
35 Double Unders

Buy-out Row 600m
22 min cap