Monday 20, April 2015

Warm up:

1 minute - med ball thrusters
2 minute - gate swing
1 minute each side - side lunges

Stabilizer:

Elevated feet plank hold
Max effort x 3

Skill:

Hanging bar movement of your choice
3x max effort

Strength:

Deadlifts
5-5-5 warm up
5-3-1+

Metcon:
1000m row
then
5x
30 hand to hand kettlebbell swings 24/16kg
30 wall balls 20/16lb

Friday 17, April 2015

Warm up:

3x
200m run
10 OHS
10 push ups
10 reverse lunges

Stabilizer:

3 min max plank hold

Skill:

3x ME double unders rest as needed between

Strength:

Snatch technique

15 minutes

Metcon:

Main site WOD

15 min AMRAP
7 push press 60/40kg
7 OHS
15 GHD sit ups

Thursday 16, April 2015

Warm up:

Fish game - get 1000m

Stabilizer:

100 ab mat sit ups

Skill:

100 double unders

Strength:

Back squats
5-5-5
3-3-3+

Metcon:

"Griff"

2x
800m run forward
400m run backward

Wednesday 15, April 2015

Warm up:

Fish game on the rower

Stabilizer:

100 hollow rocks

Skill:

3 min AMRAP double unders

Strength:

Bench press
5-5-5
3-3-3+

Metcon:

"Karen"

150 wall balls for time 20/16lb

Tuesday 14, April 2015

Warm up:

200m easy jog
200m jog
200m sprint

Stabilizer:

Skill:

Double unders
6 min AMRAP

Strength:

Deadlifts
5-5-5 warm up
3-3-3+

Metcon:

"Cindy"

5 pull ups
10 push ups
15 air squats

10 minutes beginner
15 minutes intermediate
20 minutes RX

Monday 13, April 2015

Warm up:

400m run

Lane drills with coach

Stabilizer:

100 mountain climbers

Skill:

Double unders
5 min AMRAP

Strength:

Strict press
5-5-5 warm up
3-3-3+ @ 70/80/90%

Metcon:

Fight Gone Bad

Sunday 12, April 2015

Thank you to everyone who came out to the Hunter Creek Trail Hike today.

It was a blast, and cant wait for the next adventure!

Friday 10, April 2015

Warm up:

Friday funday

Stabilizer:

100 mountain climbers

Skill:

Rope climbs

Strength:

Power cleans
3-3-3-3-3

Squat cleans
2-2-2-1-1-1

Metcon:

6 min EMOM
3 hang cleans
5 chin ups
7 KB swimgs 24/16kg

Rest 2 minutes

6 min AMRAP
3 power cleans
6 push ups
9 air squats