Thursday 28/05/15

...Warm up
...5 pressups
...10 kb swings
...x3
...Mobilise
...hips
...T spine
...Stabilise
...bar squat hold
...Strength
...1 rm OH squat or
...1 rm back squat
...Wod
...AMRAP 7 mins
...5 ring dips
...5 pressups
....5 pullups
...Stretch

Wednesday 27/05/15

...Warm up
...10 KB swings
...5 walkouts
...x3
...Mobilise
...front rack
...chest
...Stabilise
...handstand hold
...Strength
...1 rm clean and jerk
...Wod
...AMRAP 10 mins
...10 box jumps
...10 pressups
...10 KB swings
...Stretch

Tuesday 26/05/15

...Warm up
...5 walkouts
....10 KB swings
...Mobilise
...shoulders
...T spine
...Stabilise
...active hang
...Strength
...15 mins to find 1 rm bench press
...Wod
...Partner WOD
...score is total KB swings
...one partner swings while the other helps complete:
...4 farmers walks
...40 box jumps
...400 singles (or 200 double unders)
...40 box jumps
...4 farmers walks
...Stretch

Monday 25/05/15

...Warm up
...squat mb football while person in centre holds 10kg/20kg plates
...Mobilise
...shoulders
...T spine
...Stabilise
...active hang
...Strength
...1 rm bench deadlift
...1 rm strict press
...Wod
...AMRAP 7 mins
...5 ring rows
...5 pressups
...5 dips
...Stretch
...If time
...max rep pullups in 2 mins
...or
...max rep pressups in 2 mins

Saturday 23/05/15

...Warm up
...10 box stepups
...5 pressups
...Mobilise
...shoulders
...OH position
...hips
...Stabilise
...active hang
...Strength
...strict press 6 x 6 (50-60% 1RM)
...Wod
...FGB style
...Monkey bars
...skin the cat
...box jump
...DB snatches
...wobbly squats
...rollouts
...x2 count total reps
...Stretch

Friday 22/05/15

...Warm up
...5 walkouts
...10 kb swings
...15 air squats
...Mobilise
...shoulders
...Stabilise
...active hang
...Strength
...AMRAP pullups E2MOM 16 mins
...Wod
...30 dragan press
...15 situps
AMRAP 7 mins
...Stretch

Thursday 21/05/15

Well done to Dan today, whose combined totals of bench press (125kg) back squats (175kg) and deadlift (170kg) took him into the 1000lb club!

Thursday 21/05/15

...Warm up
...3 pullups
...6 pressups
...9 cossack squats
...Mobilise
...hamstring floss
...t spine
...Stabilise
...active hang
...Strength
...deadlifts 6 x 6 (50-60% 1RM)
...Wod
...Bring Sally UP squats
...Roxeanne pressups
...Stretch

Wednesday 20/05/15

...Warm up
...Bring Sally Up squats
...Roxeanne Pressups
...Mobilise
...hips
...t spine
...ankles
...Stabilise
...bar squat holds
...Strength
...back squat 6 x 6 (50-60% 1RM) (heavy for Julie)
...Wod
...FGB style
...Monkey bars
...skin the cat
...box jump
...DB snatches
...wobbly squats
...rollouts
...x2 count total reps
...Stretch

Tuesday 19/05/15

...Warm up
...5 mins DU practice
...Mobilise
...shoulders
...OH position
...Stabilise
...max plank hold
...Strength
...push jerk 6 x 6 (50-60% 1RM)
...Wod
...death by situps
...start at 3 add 3
...Stretch

Monday 18/05/15

RECOVERY WEEK
...Warm up
...10 box stepups
...5 pressups
...x3
...Mobilise
...shoulders
...OH position
...Stabilise
...active hang/handstand hold
...Strength
...bench press 6 x 6 (60-70% 1RM)
...Wod
...5 rings dips
...10 pressups
...15 situps
...20 DB snatches
...25 air squats
x 3 for time
...Stretch

Saturday 16/05/15

...Warm up
...100m run
...5 pressups
...5 strict pullups
...Mobilise
...hamstring floss
...hips
...Stabilise
...bar squat
...Strength
...back squat 6 x 6 (5 x 5 weight)
...Wod
...Partner WOD
...1 partner air squats while the other completes
...10 deadlifts
...10 barhop burpees
...each partner completes workout twice
...score is total air squats and time
...Stretch

Friday 15/05/15

...Warm up
...100m run
...5 pressups
...5 strict pullups
...Mobilise
...front rack
...shoulders
...Stabilise
...handstand hold
...Strength
...front squat 6 x 6 (5 x 5 weight)
...Wod
...3 HSPU
...3 ring dips
...3 pullups
AMRAP 7 mins
...Stretch

Thursday 14/05/15

...Warm up
...5 walkouts
...5 strict pullups
...5 banded OH squats
...Mobilise
...shoulders
...T spine
...hamstring floss
...Stabilise
...active hang
...Strength
...OH squats 5 x 5 (5 x 3 weight)
...Wod
...Diane
...Stretch

Wednesday 13/05/15

...Warm up
...5 burgener warm ups
...Mobilise
...shoulders
...hip flexors
...Stabilise
...pressups hold
...Strength
...bench press 5 x 3
...Wod
...6 rounds
...6 bent over rows
...6 pressups
...6 ring rows
...6 pistol squats
...Stretch

Tuesday 12/05/15

...Warm up
...5 burgener warm ups
...Mobilise
...OH position
...hips
...Stabilise
...handstand hold
...Strength
...strict press 6 x 6 (5 x 5 weight)
...Wod
...1/2 tabata
...air squats
...situps
...pressups
...ring rows
...Stretch

Monday 11/05/15

...Warm up
...10 kb swings
...5 strict pullups
...x2
...5 burgener warm ups
...Mobilise
...hamstring floss
...ankles
...Stabilise
...active hang
...Strength
...deadlift 6 x 6
...Wod
...12 min Fight Gone Bad Style
...2 rounds, 1 min each station, 1 min rest between rounds,
...thruster 45kg/30kg
...ring dips
...abmat situps
...box jumps
...KB swing 20kg/16kg
...toes to bar
...Stretch

Saturday 09/05/15

...Warm up
...5 walkouts
...10 cossack squats
...10 banded OH squats
...Mobilise
...overhead position
...hips
...Stabilise
...active hang
...Strength
...Zercher squats 5 x 5
...Partner Wod
...Pet Rock
...1 partner holds a KB in OH position (16kg/12kg)
...while the other works
...swap in when can't hold any more
...if KBs touch the ground, 10 burpee penalty
...between you, complete:
...50 box jumps
...100 situps
...50 pullups
...100 lunges
...50 pressups
...100 air squats
...Stretch

Friday 08/05/15

...Warm up
...5 x pressups
...5 x squats
...x 3
...AMRAP EMOM 5 mins
...strict pullups
...Mobilise
...overhead position
...hips
...Stabilise
...handstand holds
...Strength
...Back squats 5 x 3
...Strength
...Push Press
...6 x 6 (5x5 weight)
...Wod
...Same as 23rd April
...10 x weighted situps
...10 G2O
...Stretch

Thursday 07/05/15

...Warm up
...5 walkouts
...10 KB swings
...15 air squats
x2
...Mobilise
...front rack
...hips
...Stabilise
...bar squat
Strength
...front squat 5x3
...Wod
...sumo deadlift hi pull
...barhop burpees
...21-15-9 for time
...Stretch

Wednesday 06/05/15

...Warm up
...5 pressups
...10 KB swings
...15 air squats
...x2
...Mobilise
...front rack
...t-spine
...Stabilise
...active hang
...Strength
...strict press and OH squat 5x3
...Wod
...Grace (30 cleans and jerks) 60kg/42.5kg
...Stretch

Tuesday 05/05/15

...Warm up
...5 strict pullups
...5 pressups
...10 air squats
...x3
...Mobilise
...front rack
...hips
...Stabilise
...active hang
...Stength
...bench press 5x5 (5x3 weight)
...Wod
...Same as 9th Feb
...2 front squats
...1 press
...2 back squats
...1 press
...5 pressups
...AMRAP 12 mins
...Stretch

Monday May the Fourth be With You

Happy Star Wars Day!
...Warm up
...5 box jumps
...5 pullups
...x3
...Burgener warm up
...x5
...Mobilise
...Shoulders
...hamstring floss
...Stabilise
...active hang
...Strength
...Deadlift 6x6 (5x5 weight)
...Wod
...R2D2 meets C3PO
...Bent Over ROWS x2
...DEADLIFT x 2
...CHINUPS x 3
...PUSH PRESS x 3
...Ground to OVERHEAD x 3
...7 rounds for time (15 min time cap)
...50kg/30kg
...Stretch

Saturday 02/05/15

...Warm up
...5 pullups
...5 walkouts
...x2
...Burgener warm up
x5
...Mobilise
...Shoulders
...hips
...Stabilise
...active hang
...Skill
...power snatch 5x3
...Wod
...50 lunges
...25 situps
...50 KB swings
...75 Dragan press
AMRAP 15 mins
...Stretch

Friday 01/05/15

...Warm up
...10 banded squats
...10 banded OH squats
...10 KB swings
...x3
...Mobilise
...Shoulders
...front rack
...t-spine
...Stabilise
...bar squat holds
...strength
...back squat 5x5
...OH squat 5x3
...Wod
...Clean Party
...add 2.5kg each round
...EMOM 2 reps until failure
...Stretch