MONDAY 21 NOVEMBER
Father daughter lunges 🙂 STRENGTH Barbell front rack lunge 5 x 6 rep WOD 30 Pull up 40 Box jump 50 Wall ball 40 Box jump 30 Pull up 15 minute cap
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November 2016
SATURDAY 19 NOVEMBER
GYMNASTICS Tabata Toe to bar/Hollow rock STRENGTH Weighted push up Barbell row 5 x 3 rep WOD ‘Partner workout’ 20 Thruster (50/35) (Partner hangs from pull up bar for reps to count) Run 100 20 Burpee (Partner holds barbell overhead for reps to count) Run 100 18 minutes, as many rounds as possible
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FRIDAY 18 NOVEMBER
STRENGTH Back squat 5 x 5 rep WOD Run 400 20 Kettle bell swing (32/24) 10m Handstand walk 3 rounds (15 minute cap)
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THURSDAY 17 NOVEMBER
STRENGTH Snatch 5 x 2 rep WOD Row 800 60 Wall ball 40 Toe to bar 20 Overhead squat (60/40) 10 Muscle up 16 minute cap You can scale the toe to bar to 90deg with consecutive kips and muscle ups can be scaled to pull ups and pushups/dips (20 of each)
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WEDNESDAY 16 NOVEMBER
PB Clean & Jerk for Alison! 💪🏼 STRENGTH Turkish Get Up 3, 2, 1, 1 WOD Clean & Jerk 1 every 20 seconds 12 minutes You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the
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TUESDAY 15 NOVEMBER
STRENGTH Weighted pull up Shoulder press 5 x 3 rep WOD 10 Pull up 10 Box jump 10 Dumbbell push press (20/15) 10 minutes, as many rounds as possible.
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MONDAY 14 NOVEMBER
GYMNASTICS Tabata handstands STRENGTH Dumbbell lunge 5 x 6 rep Increase the weight you used last week, variations on this are coming next week. WOD 90 Double under 60 Hang squat clean (50/35) 30 Burpee 14 minute cap Another Monday chipper…Cut down the volume of double unders if required. Aim to finish them within 4
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SATURDAY 12 NOVEMBER
Gina’s in the 100kg Deadlift Club… and 100kg wasn’t enough so she went for 103kg! 💪🏼 STRENGTH Deadlift 4 x 5 rep WOD ‘Partner workout’ Row 750 40 Shoulder to overhead (50/35) 40 Kettle bell swing (24/16) 18 minutes, as many rounds as possible 3 rounds should be a good score for this workout. It’s
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FRIDAY 11 NOVEMBER
WOD ‘Barbara’ 20 Pull up 30 Push up 40 Sit up 50 Squat Rest 3 minutes after each round, 5 rounds (40 minute cap) Compare to: 19/09/2014 This is a high intensity interval workout. The 3 minute rest has you mostly recovered and ready to hit the next round fresh. All the exercises should be
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THURSDAY 10 NOVEMBER
Our 9.15 gym dog, Missy, has been practicing her L sit in class this week. No Parallettes required for this pro! GYMNASTICS L sit Ring holds Planche progressions 4 rounds WOD 5 minutes to build up front squat weight. 6 Front squat 1 Turkish get up each arm 30 Double under 6 rounds, 1 exercise
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