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FRIDAY 29/04/16
Category Archives: Volume
FRIDAY 29/04/16
Before Class Get warm Mobility Class warm-up 4 minute AMRAP Double-unders Workout 1 5 minutes: 5 Toes to Bar 8 Press-ups 5 minutes: 5 HSPU 8 V-ups 5 minutes: 5 Strict Pull-ups 8 Alternating Pistols Workout 2 In pairs: 4 Strict Press, 60/40 12 Back Squat, 60/40 50m Farmer’s Carry Rest while partner works 5 […]
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; […]
WEDNESDAY 09/03/16
A1. 3 sets @ easy pace Row 20 strokes Hip mobility A2. Snatch Warm-up B. Snatch + Snatch Balance 1-1-1, 3×1 Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. C. In teams of 3 complete 3 rounds each of: 10 Shoulder-to-Overhead, 70/50 […]
WEDNESDAY 17/02/16
A. 8 minutes @ easy pace: 10 Walking Lunges 10 Front Squats, empty bar 10 Push Press, empty bar B. Front Squat; Build to a 4RM C. 5 Rounds For Time: 7 Thrusters @ 50% of B1 21 Double-unders Notes Scale for intensity 6 minute time-cap
MONDAY 25/01/16
A. 5 sets @ easy pace: 2 lengths High Knees 5 Ring Rows 2 lengths Butt kicks 5 Tap Swings on Bar 30 Single Unders + 5-10 Double Unders 5 Squats 5 Toes-to-Bar B. Run 3x800m, rest while partner(s) work Immediately after each run, perform a hard set of chest-to-bar pull-ups C. For Time: 50 […]
FRIDAY 15/01/16
A. 1 Set @ Easy Pace: 30 Back Rack Walking Lunges, light 25 Double Unders 20 Press-ups 25 Double Unders 30 Medicine Ball Cleans 25 Double Unders 20 Kettlebell Thrusters (practice front rack for workout) 25 Double Unders B. With a Partner Part 1 Partner A: 2 min AMRAP Front Squats (70/50) Partner B: 2 min […]
TUESDAY 22/12/15
A. Coaches’ Choice B. Volume accumulation 5 min: Chest to Bar Pull-ups Every break complete 30 DU 5 min: 2 Legless Rope Climb 5 cal Assault Bike 5 min: 5 Strict HSPU 5 Pistols (each side) 5 min: Toes to Bar Every break complete 15 Hollow Rock
MONDAY 21/12/15
A1. Squat Mobility A2. 2 sets each: 5 Power Clean + Press 5 Deep Power Clean + Push-Press 5 Cluster B. Cluster; build to heavy single C. In pairs, for time: 12 Thruster (45/30) 12 Barbell Burpee 4 rounds each *A round must be completed before switching
TUESDAY 15/12/15
A. EMOM 12 1 – 6 Strict Press 2 – 10 Squats 3 – 8 Bent over rows 4 – 20 Double-unders B. Push-Press; 10-10-10-10 C. For time: 8 Wall Ball 12 Push-ups 16 Double-unders 10 rounds
THURSDAY 10/12/15
A1. Coaches’ Choice A2. Hip Mobility/Activation B. 10 Dbl KB OH Lunges; 4 sets C1. Overhead Squat Warm-up C2. Overhead Squat; 5-5-3-3-1-1 *Compare to 19/11/2015
