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THURSDAY 28/04/16
Category Archives: Lower
THURSDAY 28/04/16
Before Class Get warm Mobility Class warm-up 5 OHS with 3 sec pause, 2 sets 5 Snatch Balance, 2 sets 5 Slow Pull Snatch, 2 sets Power EMOM 10: Snatch @ 75-85% *If completed with no fails last week, add 2.5-5kg If failed last week, stay at same weight or lower Strength Deadlift; 10 reps; […]
WEDNESDAY 20/04/16
Before Class Get warm Squat Preparation Class warm-up 5 Squat jumps 5 OHS with 3 sec pause 5 Snatch Balance 2 sets Weightlifting A1. 5 Slow Snatch pull; 2 sets A2. 5 Slow pull Snatch; 2 sets A3. 5 Snatch; 2 sets B. EMOM 10: Snatch @ 75% 1RM Strength Deadlift; 10 reps; 3 sets; […]
MONDAY 18/04/16
Before class Get warm Squat preparation Class warm-up 60 sec Russian Step-ups 60 sec KB Swings 60 sec KB Squat sit 3 sets Strength Front Squat; 5 reps; 6 sets; 80% 1RM Structural In pairs, for total reps: Min 1 – Shoulder to Overhead, 40/30 Min 2 – OH Barbell Lunges, 40/30 Min 3 – […]
MONDAY 11/04/16
Before class Get warm Squat preparation Class warm-up 60 sec Box Step-ups 60 sec Russian Swings 60 sec KB Squat sit 3 sets Strength Front Squat; 4 reps; 6 sets; 80% 1RM Structural In pairs, rest while partner works: 200 Front Rack Lunge 150 Stiff Leg Deadlift, no floor touch 100 Push-press 50 Strict Pull-ups […]
Tagged WOD Comments Off on MONDAY 11/04/16
FRIDAY 08/04/16
Before Class Get warm Upper body preparation Squat preparation Class warm-up 2 sets: 8 Scapula Pull-ups 8 Scapula Press-ups 8 Goblet Squats Strength 10 minutes – Bench; 10 reps; 3 sets; 50-60% 1RM 10 minutes – Back Squat; 10 reps; 3 sets; 50-60% 1RM Structural EMOM 8 Min 1 – 12 Double KB Front Rack Lunge Min […]
MONDAY – 04/04/16
Before class Get warm Squat Preparation Class warm-up 6 Goblet Squats 6 Kneeling Press, each side 20 sec Deadhang 3 sets Strength Front Squat; 2 reps; 6 sets; 80% 1RM Structural 200m Suitcase Carry, left 20 Double KB Press 200m Suitcase Carry, right 15 Double KB Press 200m Suitcase Carry, left 10 Double KB […]
TUESDAY 22/03/16
A. EMOM 9, alternating: a) 10 Thrusters, empty bar b) 5 Double Pause Back Squats c) 3 Strict Pullups + 6 Tap Swings on Pullup Bar B. Thruster 1RM C. For time: 15 Thruster, 45/30 15 Chest to Bar Pull-up 3 sets
WEDNESDAY 16/03/16
A. Complete @ easy pace: Jog 400m or Row 500m 15 Tap Swings on Pullup Bar 15 V-Ups 20 Hollow Rocks Jog 400m or Row 500m B. EMOM 8: 2 Front Squat @ 65% of 3RM load C. 3 Rounds For Time: 10 Pullups Run 200m 10 Toes-to-Bar Run 200m
MONDAY 14/03/16
A. 4 sets @ easy pace: 5 Double Pause Back Squats 10 Dumbbell or Kettlebell Overhead Walking Lunges, light, alternating arms after 5 reps 30 Single Unders + 15-20 Double Unders B. 1 Back Squat @ 90% of 3RM load; 5 sets C. 2 Rounds For Time: 15 Sumo Deadlift High Pulls, 60/40 75 […]
TUESDAY 08/03/16
A. 5 sets @ easy pace: 5 Double Pause Back Squats 5 Strict Chins *Back Squat: Pause at bottom, then again just above parallel. *Chins: Count rep upon returning to hollow hang at bottom, not when chin clears bar at top. B. Back Squat 3RM, then 90%x3x3 C. 3 Rounds For Time: 8 Pullups 16 Kettlebell […]
