Wednesday 14th December Day 6 of our 12 WODs of Xmas 2018 ‘Lee Rigby’ For Time 22 calorie Row 25 Squat Cleans B: 35/25 G&R: 42.5/30 22 Double-Unders – Sub 30 sec max cal ass bike sprint 25 Bar Over Burpees 22 Double-Unders – Sub 30 sec max cal ass bike sprint 25 Push Presses B: 35/25…
Wednesday 13th December Day 4 of our 12 WODs of Xmas 2018 ’12 days of Xmas WOD’ As the song ‘on the first day of Christmas’ goes; #On the first day of Christmas my true love gave to me….. Minute Plank DBL DB Strict Press Chest to Bar Pull Ups/Jumping Chest to bar pull ups…
Wednesday 12th December Day 4 of our 12 WODs of Xmas 2018 ‘Hidalgo’ For time: Run 2 miles (6 x Big Block Run) Rest 2 minutes 20 Squat clean B: 42.5/30 G&R: 60/42.5 20 Box jump B: 20/16 G&R: 24/20 20 Overhead Plate lunges B: 15/10 G&R: 20/15 20 Box jump B: 20/16 G&R: 24/20 20 Squat clean…
Tuesday 11th December Day 3 of our 12 WODs of Xmas 2018 ‘Morrison’ 50-40-30-20 and 10 rep rounds of: Wall balls B: 7/4 G&R: 9/7 Box jump B: 20/16 G&R: 24/20 Kettlebell swings B: 16/12 G&R: 24/20 50min time cap U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation…
Monday 10th December Day 2 of our 12 WODs of Xmas 2018 ‘Murph’ For time (50min time cap) 1 Mile Run (3 x Big Block Run) 100 Pull Ups 200 Press Ups 300 Air Squats 1 Mile Run Partition the middle bit as you like. Rx wearing body armour ‘Half Murph’ 1 Mile…
Monday 3rd December Warm Up: Run 500m Then 3 Rounds with an empty barbell 5 Muscle snatch 5 Hang Power Snatch 5 Overhead squats Mobility: Barbell Cycling: EMOM 10 mins 1 Power Snatch + 1 Full snatch + 1 Overhead Squat *No prescribed weight *Sets unbroken Coaches Intent: Our strength work today is focussing on…
Monday 26th November Warm Up: 500M Run then 3 Rounds 10m SGL arm OH DB Lunge 5 Burpees 10 Kip swings Mobility: WOD: For Time (16 min cap) 800m run 30 Alt DB Snatch B: 15/10 G: 22.5/15 R: 25/17.5 5 Burpee Bar Muscle Ups 10 SGL Arm OH DB Lunge (R) 5 Burpee Bar…
Monday 19th November Warm Up: Run 500m then 3 Rounds: 10 Barbell good mornings 7 Barbell hang squat cleans 10 Sit ups Mobility: Strength: Paused Deadlift 7×2 @70% of 3rm 000,200,400,600,800,1000,1200 *Pausing 2 Seconds at the knee Coaches intent: Today’s session is beginning with a deadlift accessory session. Members will be working with paused deadlifts….
Monday 12th November Warm up: Tabata (8 rds of :20 on :10 off) Box Jumps Broad Jumps then 3 Rounds: 10 Barbell back squats 10 KB snatch (5R+5L) 10 V-ups Mobility: Midline: 4×10 Weighted Hip Extensions + 45 Second Plank Hold Rest 90 seconds between efforts Armistice WOD: AMRAP in 11 minutes 11 Power Cleans…
Monday 5th November Warm Up: 3 mins DU practice then 3 Rounds: 3 Rope pull ups 10 Barbell thrusters 30 Single unders Mobility: Gymnastics: Handstand Push Up 5×3 Strict HSPU into 7 Kipping HSPU 000, 200,400,600,800 Coaches Intent: Today’s strength component is working on volume of the HSPU but also our ability to complete reps…
