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

Tuesday 21st April 2015

W/UP
3 rounds
15 Hand to hand KB swings (16/12kg)
5 DB split jerks 15/10kg (Left arm)
5 DB split jerks 15/10kg  (Right arm)
10 Hollow/Arch (pull up bar)

STRENGTH 
Hang squat clean & Split jerk (20 minutes to find a 1RM)

METCON 
For Time
21-15-9 reps of:
Deadlift 225/155
Chest-to-bar Pull-up
Box jumps (24/20")
16 minute time cap

Monday 20th April 2015

W/UP
Row 300m
20 Split jumps
20 V Snaps
20 Goblet squats (16/12kg)
20 Ring Rows

PVC Pipe mobility 5 mins

SKILL
HSPU technique
Muscle Up technique

STRENGTH
Front Squat 1 1/4 Front Squat (3-3-3-3-3)
As heavy as possible on each set.
Rest 2 minutes between sets

METCON 
Metcon (Time)
3 rounds of:
5 Muscle-ups
5 Deficit Handstand Push Ups
-- then --
40 Overhead Alt lunges (45/25lb)

If you usually scale your ROM on HSPU, aim to take away 1-2 mats on this workout.

FINISHER
2 mins JANDA sit-ups
2 mins KB Swings 24/16

Saturday 18th April 2015

METCON
Time)
In Teams of 2, Only 1 partner working at a time.

For total time:
100 DB Snatch (25kg/17.5kg)
100 Double Unders
100 Pistols
100 Double Unders
100 Wall Balls
100 Double Unders
100 Burpees
100 Double Unders
100 KB Swings (24/16kg)

Friday 17th April 2015

W/UP
Row 400m
10 leg swings each leg
10 lateral leg swings each leg
Scorpions (10 on front, 10 on back)

Empty Barbell:
10 Hang snatch high pull
10 Hang muscle snatch
10 Overhead squats
10 Snatch Balance

STRENGTH 
Hang Squat Snatch (2-2-2-2-2-2)
Rest 90 seconds between sets

METCON 
2007 (For Time)
Row 1000 metres
then, 5 rounds:
25 Pull-ups
7 Push jerks (135 / 95 lbs)

Thursday 16th April 2015

STRENGTH
Hang Power Clean & Jerk (3-3-3-3-3)
Rest 90 seconds between sets

METCON 
For time:
27 Thrusters (95/65lb)
10 Mixed Grip Pull-Ups
21 Thrusters
10 Mixed Grip Pull-Ups
15 Thrusters
10 Mixed Grip Pull-Ups
9 Thrusters
10 Mixed Grip Pull-Ups

Wednesday, 15 April 2015

Wednesday 15th April 2015

W/UP
2 rounds:
Bear Crawl 2 lengths of gym
Lunge Walk  2 lengths of gym
Spiderman Walk  2 lengths of gym
20 second Superman Hold
20 second L-Hang (accumulate if needed)

STRENGTH 
Pause Back Squat (5 x 3)
3 second pause in the bottom of the squat
Rest 2 minutes between sets

METCON 
4 rounds for time of:
15 Box Jump (24/20")
20 Kettlebell Swing (Russian) 24/16kg
25 Wall Balls (20/14lb)

Tuesday, 14 April 2015

Tuesday 14th April 2015

W/UP
3 minutes Double unders
3 rounds:
10 Push ups
10 PVC Pipe Overhead squats
10 V- Snaps

STRENGTH 
Bench Press (4x4)
Work up to a heavy set of 4, then do 3 more sets as this weight. Same weight for your 4 work sets.
Rest 90 seconds between sets

METCON 
Bouncy Nancy 
5 rounds for time
90 Double unders
15 Overhead squats (95/65lb)
18 minute cap