Monday 24th July Warm Up: Run 500m then 3 Rounds 8 Russian KB swings, 8 kip swings on the bar, 5 burpee broad jumps Mobility: Plyometrics: 1 vertical jump + 2 broad jumps 8 sets (resting 45 seconds between attempts) Coachs intent: Athletes have some plyometric bounding for today’s accessory work. They will be completing…
Monday 17th July Warm up: Run 500m with med ball 9/7 then 3 rounds: 10 med ball SU 10 med ball cleans 20 mountain climbers Mobility: Strength: Pause Push Press 5×5 @75% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00 (Pause in front rack position for 3 seconds) Coaches intent: Athletes have a 5×5 push press…
Monday 10th July Warm Up: Row 600m then 3 rounds 8 med ball cleans 4 strict pull ups 12 mountain climbers Mobility: Strength: Front Squat 7×2 @85% of 1RM 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 Coaches intent: Athletes have a big squat session for today’s strength component. We have 7×2 at 85% of 1rm…
Monday 3rd July Warm Up: 500M Run then 3 rounds: 12 Kb snatches R+L, 8 kips on Rings, 8 Kb Good mornings Mobility: WOD: ‘Amanda’ 9 – 7 – 5 Reps for time Ring Muscle ups – B: Scale to Pull ups plus Ring dips Snatches B: 42.5/30 G: 60/42.5 WOD Brief: This is a…
Monday 26th June Warm Up: Run 500m with armour then 3 rounds: 3 inch worms 6 KB Push press (R+L) 12 mountain climbers Mobility: Strength: Strict Press 4×3 Strict press @80% of 1rm 2×7 Strict Press @65% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 Coaches intent: As pressing is now our strength priority, we…
Monday 19th June Warm Up: 3 rounds: 8 HR push ups 3 Strict pull ups 20 second HS hold Mobility: Strength: Press Complex 8×1 1 = 1 strcit press+ 1 push press @80% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30 Coaches intent: Athletes will complete 8 sets of 1 strict press +…
Monday 12th June Warm Up: Tabata: Double Unders Burpees Dynamics: Leg swings forwards and back side to side. Hip and groin opener, calf walkouts, Push ups Mobility: Strength: 6 Min AMRAP Pull Ups Coaches intent: Athletes have 6 mins to complete as many Pull Ups as possible. Athletes may scale this down to Banded Pull…
Monday 5th June Warm Up: 400m Med Ball Run then 3 Rounds: 8 Med Ball Cleans 5 HR push ups 12 mountain climbers Mobility: Strength: Pause Back Squats 03X1 5 x 2 @80% of 1RM 0:00, 3:00, 6:00, 9:00, 12:00 *Superset with weighted glute bridge 5 x 3 @ 50% of back squat working weight….
Monday 29th May Warm Up: Run 500m with Med Ball then 3 rounds: 12 med ball cleans, 8 Push press 16 mountain climbers HeroWOD: Memorial Day Murph Run 1 Mile 100 Pull Ups 200 Press Ups 300 Air Squats Run 1 Mile If you can wear armour then do. Partition the work in the middle…
Monday 22nd May Warm Up: Run 500m then 3 rounds: 3 Pull Ups 10 hollow rocks 10 jumping squats Mobility: WOD: Every 4 mins x 5 rounds (20min) Double Unders – B: 30 G: 60 R: 80 – Scale to 2 x single skips ME Burpee strict pull ups Rest 1 min between rounds WOD…
