Monday 14th October
Warm Up:
toes to bar technique
Strength:
Bench press 5×5
Bent over row 4×8
Met Con:
3 rds
1 min row
1 min KB swings 28/20
1 min push ups
1 min alternating deck squats/burpees
1 min toes to bar
1 min rest
Sunday 13th October
14:00-15:00
Strongman training
15:00-16:00
Open gym
Saturday 12th October
Some of Wednesday’s team wod scores.
Warm Up:
Agility drills
Strength/skill:
Handstand hold 3×10-15 sec
Handstand push up 3xmax
L-sit 60 sec in total
Met Con:
7 rds
7 snatches 50/35kg
7 chest to bar pull ups
7 box jumps 30/24″
Friday 11th October
George performing good mornings.
Warm Up:
Toes to bar technique
Strength:
Banded deadlift 10×3 on the min
Kipping chest to bar pull up 3xmax
Met Con:
On the min for 10 mins complete
3 Power cleans
6 over the bar burpees
Thursday 10th October
Lauren completing a snatch.
Warm Up:
Clean & jerk drills
Strength:
2 cleans + 2 jerks x5
Squat 5×5
Met Con:
30 muscle ups for time
Wednesday 9th October
Nathan front squatting.
Team Wod:
Tuesday 8th October
Last nights scores.
Warm Up:
Toes to bar technique
Strength:
Bulgarian ring dip 5×5
Ring row 5xmax
Met Con:
30 handstand push ups
100 double unders
Then
3 rds
6 clean & jerks 70/50kg
9 knees to elbow
12 burpees
Monday 7th October
Prepare to feel like this again.
Warm Up:
Snatch Drills
Stength:
Power snatch 5×3
Front squat 3×3
Met Con:
Time for a re-test:
‘Fran’
21,15,9
Thrusters 42.5/30kg
Pull ups
Sunday 6th October
14:00-15:00
Strongman training
15:00-16:00
Open gym
Saturday 5th October
Karina setting up for a snatch.
Warm up:
Double under technique
Strength:
Farmers Carry x6
Strict chest to bar pull up 3×8
Met Con:
21,15,9
Deadlift 100/70kg
Ring dips