NEWS


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Tuesday, 14 January 2014

TUESDAY

TUESDAY MORNING: E+C
Weightlifting
Hang Snatch (3-3-2-2-1-1-1-1)
WOD

Metcon (4 Rounds for reps)
EACH ROUND FOR TOTAL REPS:

2min AMRAP:
10 Wall Balls (10/7.5)
10  Pull Ups

Rest 1 minute

3min Amrap
20 Wall Balls
20 Push Ups

Rest 1 minute

4min AMRAP
30 Wall Balls
30 Squats

Rest 1 minute

5min AMRAP
40 Wall Balls
40 Sit Ups

Monday, 13 January 2014

MONDAY

MONDAY MORNING: M+I
Skills and Drills
Romanian Deadlift
5x5rep @75% of 1RM Deadlift

Hand Stand Walks 5x20meters
OR Scaled:
Handstand Wall Hold 5x60sec
Romanian Deadlift (5x5rep @75% of 1RM Deadlift)
Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.
WOD

Metcon (Time)
5 Rounds for Time: (15min Cap)
8 KB Front Squat L Hand (24/16)
8 KB Front Squat R Hand
8 C2B
4 Wall Climbs


MONDAY AFTERNOON: E+C
Weightlifting
Overhead Squat (5-5-3-3-1-1-1)
WOD
Metcon (Time)
For Time: (20min Cap)
5-10-15-20
Shuffle Burpees (Minimum 4steps)
Lunges (L+R)
Shoulders 2 Overhead (50/35 // 40/27)

Friday, 10 January 2014

FRIDAY

FRIDAY MORNING: E+C
Weightlifting
Behind the Head Split Jerk
(Every 120s for 10 Rounds: 1 on Left+1 on Right)
WOD

Metcon (Time)
4 ROUNDS FOR TIME:
15 Split Clean (40/30 // 35/25)
12 Strict Pull Ups
8 Box Jumps (30/24 // 24/20)

Tuesday, 7 January 2014

07/01 TUESDAY

TUESDAY MORNING: M+I
Skills and Drills
Metcon (Time)
Every 150s
MB 100m Hill Sprints (10/7.5)
5 Rounds
Skills and Drills
5 SETS
5 Romanian Deadlift (@70% of 1RM DL)
Romanian Deadlift 
Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.
Deadlift (Use to Find 70% 1RM for ROM DL)
WOD

Metcon (2 Rounds for reps)
TABATA 1:
Dips
Pull ups
Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

Then Rest 4min

TABATA 2:
Push ups
Sit ups
Alternate for 4 rounds



(Take minimum Reps of total reps added for both exercises for each Round)

TUESDAY AFTERNOON: E+C
Weightlifting
Clean and Jerk (5-5-3-3-1-1-1)
WOD
Metcon (Time)
FOR TIME: (22min CAP)
3-6-9-12-15
Burpee Box Jumps (24/20)
Waist 2 Bar Pull Ups // Chest2Bar

BUY OUT:
40 DU
20 Bar OHS (20/24)
40 DU