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MONDAY 25/04/16
Category Archives: Aerobic
MONDAY 25/04/16
This is week 4 of the current cycle. It is programmed as a slight deload week on the strength work. This means we can have a bit of fun with our squat, deadlift and press movements! Use this week, to recover from the heavy workload of the previous 3 weeks. We will start another 3 […]
TUESDAY 12/04/16
Before class Get warm Shoulder & upper back preparation Class warm-up 9 Hindu Press-ups 9 V-ups 100m jog 3 sets Gymnastics 30 sec: HS Negative/HS hold 30 sec: Rest 30 sec: Strict Dips/Dip Progression 30 sec: Rest 30 sec: Strict Toes to Bar 30 sec: Rest 30 sec: Elevated Ring Row/Ring Row 30 sec: Rest […]
WEDNESDAY 23/03/16
A. 2 sets each: 5 High Hang Clean 5 Front Squat 5 Clean 5 Split Jerk B. EMOM 10: Clean & Jerk; all @ 75-85% C. In teams of 3, row max metres in 15 minutes
THURSDAY 25/02/16
A. 3 Sets @ Easy Pace: Jog 200m 10 Russian Kettlebell Swings, light-to-moderate 10 Press, light B1. Press 4RM B2. Press; 3 sets @ 90% of B1 C. 5 Rounds, not for time: 6 Turkish Get-ups Run 400m
THURSDAY 28/01/16
A1. Coaches’ Choice A2. 2 sets of each: 5 Clean pull to knee 5 Clean pull to mid-thigh 5 Muscle clean 5 Tall clean 5 Clean B. EMOM 12: 2 Clean Notes Start at 65%. Add weight after no fewer than two, no more than four good sets. These are not touch-and-go. The goal here is […]
WEDNESDAY 27/01/16
A. 5 sets @ easy pace 1 Rope Climb 5 V-Ups + 10 Hollow Rocks 10 Air Squats B. For Time with a Partner: Row 1500m 100 Wall Ball 75 Toes-to-Bar 50 Push Press (45/30) 25 Power Snatch (45/30) 50 Sumo Deadlift High Pulls (45/30) 100 Medicine Ball Cleans Row 1500m *One partner working at a […]
WEDNESDAY 06/01/16
A. Snatch warm-up series; 5 sets (5 down to 1): 5-1 Snatch Low Liftoff 5-1 Snatch High Liftoff 5-1 Muscle Snatch 5-1 Tall Snatch 5-1 Snatch B. EMOM 12: Snatch C. For Time: Run 800m 30 Hang Power Snatch (35/25) Run 400m 20 Hang Power Snatch Run 200m 10 Hang Power Snatch *Correct and consistent movement in […]
MONDAY 28/12/15
In pairs: Buy in: 1000m Row 100 KB Clean & Jerk (24/16) 150 Wall Ball 200 Double-under Buy out: 100 Alternating Burpee
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CHRISTMAS WOD, SATURDAY 19/12/15
12 Days of Christmas 1. Handstand push-up 2. Box Jumps (30/24) 3. Thrusters (45/30) 4. Pull-ups 5. Burpees 6. Toes to Bar 7. Wallballs (9/6) 8. KB Swings (24/16) 9. Diamond Sit-ups 10. Overhead Lunges (5 each side, 20/15 Plate) 11. Hang Power Cleans (45/30) 12. Snatches (45/30)
WEDNESDAY 16/12/15
With a continuous running clock, in teams of 3 for max reps: 3 min: Prowler Push (No weight; for lengths) 3 min: Burpee with jump to rig 3 min: Double DB Cluster (2x 20; 2x 15) 3 min: Assault Bike (cal) 3 sets *One athlete working at a time *Switch movements every 3 minutes, running […]
