January 2015

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1482 w=210 h=220 float=right]Today’s workout has a high volume of reps. Partnering up is an option. W.O.D. ‘Kelly’ Run 400m 30 Box jump 30 Wall ball 5 rounds, for time. Compare […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1481 w=210 h=220 float=right]Strength: Weighted push up 4 x 5 rep W.O.D.  10 Chest to bar pull up 12 Burpee bar hop 20 Deadlift (80/55) 4 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1480 w=210 h=220 float=right]Strength: Overhead squat 3 x 3 rep W.O.D. 1 Snatch 5 High box jump EMOM, 12 minutes

Strength: Shoulder press 3 x 3 rep Push press 3 x 2 rep W.O.D. Row 800 Run 400 20 Clean & jerk (60/40) 12 minute cap

Strength: Deadlift 4 x 5 rep W.O.D. 8 Burpee 12 Kettlebell swing (24/16) 20 Double under 10 minutes, as many rounds as possible

Gymnastics: Handstand Bar front lever Ring holds W.O.D. ‘Fran’ Thruster (42.5/30) Pull up 21, 15, 9 reps, for time. Compare to: 21/04/2014

Strength: Back squat 4 x 3 rep W.O.D. ‘Partner workout’ 20 Burpee box jump 40 Wall ball Run 200 20 minutes, as many rounds as possible

Jacks 1 arm burpee dives from Yesterday. Strength: Weighted pull up 4 x 3 rep W.O.D. Snatch EMOM 1 rep 20 Double under or 5 triple in remainder of minute 15 minutes

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1479 w=210 h=220 float=right]Strength: Turkish get up 3 x 3 rep W.O.D. 8 Shoulder to overhead (60/40) 10 Burpee 7 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1478 w=210 h=220 float=right] W.O.D. ‘Badger’ 30 Squat clean (42.5/30) 30 Pull up Run 800 3 rounds. Compare to: 18/11/2013