Friday, 25 July 2014

Friday 25th July 2014



WOD
Release/Activation
Quads Roller
Psoas Stick
Sub Scap Stick
Wall Straddle w/2x10-15kgdb's (3min hold)

W/Up (7min Cap)
3RFT
10 Mirandas
10 Hollow Plank w/rotation
200m Run

A/Deadlift (15mins)
5-5-5-5-5

B/ Tabata
Ball Slam 15/20kg
Plyometric Lunge

Thursday, 24 July 2014

Thursday 24th July 2014


WOD
A/ 'Angie' for time:
100 x Pull ups
100 x Push ups
100 x Sit ups
100 x Air squats

Wednesday, 23 July 2014

Wednesday 23rd July 2014



WOD
Release/Activation
Lats Roller
Banded Shoulder Extension Stretch

3RFT of (7min cap)
8 Scorpions
10 Hollow/Arch
10m Walk Out
200m Row

A/ Legless Rope Climb Tech (9mins)
-Kipping Legless
-Strict Legless

B/ EMOM 10mins
Odd- 4 Wall Walks
Even- 2 Legless Rope Climbs/4 Rope Climb

C/ 8 Min AMRAP of
10m Handstand Walk OR 5 HSPU
10m Burpee Broad-jump
2 Rope Climb

Tuesday, 22 July 2014

Tuesday 22nd July 2014


WOD
Roller release activation of legs

A/ For time: 
3km Row
300 DUs / 600 singles
3mile run

Monday 21st July 2014


WOD
A/ Back Squat 5 x 5

B/ 3RFT
30 Back squats 125/175lbs
30 Hang cleans
* 20min cap

Friday 18th July 2014


WOD

Release/Activation
Adductor Roller
Mid Back w/ Plate 25/35lb
2min Each Leg - Wall Hip Flexor Stretch 

3 RFT (6min)
10 Hollow/Arch
10 Hollow Plank Knee to Elbow
10 AirSquat

A/ Butterfly Pull-up Tech (8min)

B/ AMRAP 21min
15 Pull Up
15 Burpee Box Jump
15 Sit-up
15 Axel Thruster

Thursday 17th July 2014


WOD

A/ 4 min AMRAP
DU 

B/ High Hang Squat Snatch Tech (8 min)

C/ E1:30Min x6 to a max
3 High Hang Squat Snatch 
20 DU

D/ Tabata DU
-For Total

Wednesday, 16 July 2014

Wednesday 16th July 2014



WOD

A/ 
Kipping HSPU Tech

B/ 

EMOM 10min
Odd: 6xHSPU
Even: 20sec L-Sit/Tuck

C/ 

For Time
20/30/10 reps of
DB Push Press 2x20/12.5kg
Toes to bar
-400m run between sets

Tuesday 15th July 2014



WOD

A/ 
Squat Clean Thruster Tech (8min)

B/ 

30 reps for time
Squat Clean Thruster 105/155lb

(10 minute cap)


C/ 

60 reps for time
Wall Ball 14/20lb
(6 minute cap)

Monday, 14 July 2014

Monday 14th July 2014



WOD

A/
Muscle-up technique

B/
7 rounds for timeof
3 Deadlift 
375lb/255lb
4 MU OR 8 Turnover Progressions
5 Burpee
200m Run

(27 min Cap)

Sunday, 13 July 2014

Friday 11th July 2014



WOD

A/
Every 2nd minute x 6
5 Power clean (185/135lb)
5 Skin the cat

B/
Every 2nd minute x 6
8 Back squats to a max

C/
1km Row for time

Thursday 10th July 2014

WOD
A/
30 minute AMRAP
30 KB swing (24/16kg)
30 Push up
30 Toes to bar
30 One-arm DB snatch (25/15kg)
30 Bodyweight lunge
150 Double Unders