Monday 19 December
Gymnastics / Core work: L – Sit progressions
WOD:
- 30 Double unders 10 single arm swings (16/12kg)
- 2o Double unders 20 single arm swings
- 10 Double unders 30 single arm swings
*Run 400m as a buy in and 400m to close.
This weeks focus will be on Core strength and gymnastics specific work mixed with some good metabolic conditioning – bring your running shoes and plenty of water
“If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.”
- Henry Ward Beecher
Saturday 17 December – Open gym
Here is a interesting warm up routine I came across in Barcelona earlier this year…
Maybe we’ll use it in our warm up today!
Friday 16 December
James W
Weighted Pull ups 3 3 2 2 1 1
Between sets do 4-6 weighted press ups
WOD: 5 rounds for time of:
10 pull ups / 10 box jumps / 10 swings
Thursday 15 December
Tyge - 110kg bench press (got it easy)
Strength day 3
Hang power snatch 3 3 3 3 3
WOD: 5min AMRAP
25m run / 5 Burpies
Without rest, a man cannot work; without work, the rest does not give you any benefit.”
- Abkhasian Proverb
Wednesday 14 December
Fight gone bad (modified)
Wall-ball(Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
10m shuttle(Reps)
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This WOD calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ athletes must move to the next station immediately. One point is given for each rep.
Tuesday 13 December
Strength day 2
Bench Press 5 5 3 3 1 1
WOD: 10min AMRAP
4 Pull ups / 8 Push press (40/20kg) / 12 Press ups (hand release)
“A smooth sea never made a skilled mariner.”
- English Proverb
Monday 12 December
Strength day 1
Squat snatch
5 5 5 5 5
WOD: 5min Cap
10 down to 1 ladder of:
O/H squats (40/20kg)
Lateral bar bounds
Friday 9 December
WOD: 200m partner barbell run, 30 partner wallball, 30 partner situps. AMRAP 10 mins
D5 Creation