Monday 24th June Warm Up: 3 mins DU practice then 3 Rounds: 20 Second HS hold 10 Air squats 7 Pike push ups Mobility: Strength: Back Squat 3×4 @80% of 1rm 2×[email protected]% of 1rm Sets every 2min Coach’s Intent: Our strength work again is focussing on the back squat. This session is the first as…
Monday 17th June Warm Up: Tabata: Plate hops, split squat jumps then 3 Rounds: 10 Barbell back squats 10 Jumping pull ups 12 Mountain climbers Mobility: Strength: Back Squat 4×4 @80% of 1rm 1×10 @55% of 1rm Sets every 2min WOD: 12 Min AMRAP 50 Double Unders 18 Pull Ups 18 Single Arm OH DB…
Monday 10th June Warm Up: 500m med ball run Then 3 Rounds: 10 Tension swings on rings 5 Barbell Thrusters 20 Second Hs hold Mobility: Gymnastic capacity: Handstand Push Up EMOM 10 Mins 3-8 HSPU Scale deficit up to suit Coach’s Intent: Our strength work today is focussing on the handstand push up once again….
Monday 3rd June Warm Up: 3 Mins DU practice then 3 Rounds: 10 Plate good mornings 30 Single unders 12 Air squats Mobility: Strength: Deficit Deadlift 6×2 @75% of 3rm Sets every 2min *Use 20kg plate for deficit Coach’s Intent: June strength work kicks off with a deadlift accessory session. We are working 75% of…
Monday 27th May WOD: ‘MURPH’ For time – 50min cap 1 mile run 100 Pull ups 200 Press UPS 300 Air Squats 1 mile run Wear body armour for RX Tuesday 28th May Warm Up: 500m Run then 3 Rounds: 9 Box Jumps 10 Knees to chest 20 Second HS hold Mobility: Gymnastic Capacity: 3…
Monday 20th May Warm Up: 5 Mins row tech Then 3 Rounds: 12 Mountain climbers 10 Russian KB swings 5 Burpees to plate Mobility: WOD: In a 15 Min window perform 2K Row Remainder of time AMRAP 15 KB Swings B: 16/12 G: 24/20 R: 32/24 12 Burpees to Target WOD Brief: Our workout today…
Monday 13th May Warm Up: Tabata: Ass Bike + dead hang from pu bar Then 3 Rounds: 8 Kipping knees to chest 8 Hang clean and jerks 10 Barbell good mornings Mobility: Strength: Deadlift 5×3 @ 75% of 3rm 1×10 @ 60% of 3rm Sets every 2min Coach’s Intent: Our strength session is primarily building…
Monday 6th May 45min EMOM 10 Strict Press 8 Strict Press 6 Strict Press 4 Strict Press 2 Strict Press 10 Push Press 8 Push Press 6 Push Press 4 Push Press 2 Push Press 10 Push Jerk 8 Push Jerk 6 Push Jerk 4 Push Jerk 2 Push Jerk 10 Back Squat 8 Back…
Monday 29th April Warm Up: Row 400m then 3 Rounds: 10 Standing med ball throws 10 Air squats 12 split Jumps Mobility: Gymnastics: 4×7 Push Ups + 5 Strict Pull Ups Rest 2 mins between efforts Coach’s Intent: Today’s strength work we are working with the pull up. But today we are supersetting the pull…
Monday 22nd April Warm Up: Run 300m Then 3RDS of 5 Burpees 10 Press Ups 15 Lunges 20 Air squats WOD: ‘Bret’ For Time (50min time cap) 50 Burpees 500m run 100 Push ups 500m run 150 walking lunges 500m run 200 air squat 500m run 150 walking lunges 500m run 100 push ups 500m…
