October 2016

W.O.D. ‘Fight Gone Bad’ Wall ball Sumo deadlift high pull (35/25) Box jump (50/40cm) Push press (35/25) Rower (calories) 3 rounds. A round is 1 minute at each exercise with a continuously running clock. 1 minute rest between rounds. Count reps (calories for rower) and the total of all 3 rounds is your score. Compare […]

Gymnastics: Tabata toe to bar Tabata Hollow rock Strength: 10 minutes to find max Thruster W.O.D. ‘Partner relay’  5 Thruster @ 70% 10 Pull up 5 Burpee Run 200m 5 rounds each Each round should take you 2 minutes or less. Scale pull ups up to C2B or down to jumping pull up, reps must

Strength: One arm row Weighted dip 5 x 3 rep W.O.D. Snatch 1 every 20 seconds, 12 minutes Intensity comes down a bit today, focus can be on good form and fast lifts (this workout can be tougher than it looks though). You can do full squat snatches to increase the amount of ‘work’ done

Strength: Deadlift 5 x 3 rep Remember the goal is 5 sets at the same challenging weight and the warm up sets aren’t counted! W.O.D. 20 Kettle bell swing (24/16) 15 Box jump 15 Toe to bar 10m Handstand walk 3 rounds (12 minute cap) If you’re not handstand walking yet keep working on the

Strength: Front squat 5 x 3 rep W.O.D. 40 Wall ball 30 Power clean (60/40) 20 Front squat 10 Muscle up 12 minutes, as many rounds as possible Scale the muscle ups to 20 pull up and 20 dip or push up. You can break them into sets to get through them.

Strength: Strict Handstand push up Strict Pull up Max reps, 5 sets each Scale the pull ups with a band and HSPU with ab mats so you can get 5+ reps in the first set. W.O.D. 5 Burpee 10 Shoulder to overhead (50/35) 20 Double under 10 minutes, as many rounds as possible This should

Gymnastics: Handstand roll out Ring holds L sit 4 rounds W.O.D. ‘Partner workout’ 50 Power clean (60/40) 50 Pull up 50 Wall ball 50 Toe to bar Run 400 2 rounds (20 minute cap) Break up the reps between you, you’ll have to move fast to finish before the time cap on this one.

Strength: One arm row Weighted dip 5 x 3 rep W.O.D. ‘Jeremy’ Overhead squat (42.5/30) Burpee 21, 15, 9 reps (10 minute cap) Compare to:07/10/2015 This workout should be fast and intense, aim to get through it without breaking reps or stopping for a rest.

Strength: Turkish get up 3, 2, 1, 1 W.O.D. 6 Deadlift 5 muscle up 15 Box jump 6 rounds, 1 exercise every minute Deadlift should be at 60-80% of your max. Scale the muscle up to Pull ups/C2B and push up/dips.

Strength: Front squat 5 x 5 rep W.O.D. Row 600 30 Shoulder to overhead (50/35) 30 Kettlebell swing (24/16) 20 S2O 20 Kettlebell swing 10 minute cap Another fast intense workout (tomorrow things will slow down) Choose weights that allow you to get through the S2O with a max of 2-3 breaks, and keep those