July 2019

Weighted push-up 5 x 5 rep One-arm row 5 x 5 rep WOD 50 Toe to bar 50 Burpee 50 Sit up 50 Double under 15 minute cap Scale the T2B to keep mostly consecutive reps. You should have them completed in 3-4 minutes. Set a consistent pace for the burpees. Aim to complete them […]

Workout prep 5 slow box step up each leg 5 wall ball (heels, depth, hands under ball focus) 5 box jump (technique, tempo focus) Run 100 3 rounds WOD ‘Kelly’ Run 400 30 Box jump 30 Wall ball 5 rounds (35 minute cap) You can choose to do this with a partner, for each round

WOD Clean & Jerk 5 x 1 rep 1 set every 3 minutes. Set 1 should be about 80% of 1 rep max, increase each set if form is good. 10 minutes of SLIPS L sit 30 sec, rest 30 sec. 2 rounds Use an L sit variation that you can hold for 30 seconds

Handstand descent practice Ring holds (Back lever, front lever, skin the cat) 10 minutes We haven’t done ring holds since last year, will be interesting to see what effect the SLIPS have had. Handstand roll out/walking practice  5 minutes WOD Row 2000m If you’d like in-depth info on the Row 2k, watch this video https://www.youtube.com/watch?v=j5_4upqhYeQ

We’ve got an individual and team option for today’s workout. The individual option is more advanced and strength focused. The team option has more endurance work (burpees). Workout prep 10 Box step up (slow, focus on using glutes) 10 Straight leg kip swings on bar 10 Air squat 1 Rope climb (or climb progression) 3

Double/Triple under practice 5 Snatch balance 1 exercise every minute, 10 minutes. WOD 1 minute Handstand hold (accumulated) 21 Toe to bar 5 rounds (20 minute cap) Compare to 22/02/2019 For detailed description and scaling, see the Zen Planner app.

WOD Row 1000m 5 rounds of Strict Cindy 3 rounds (40 minute cap) Compare to: 1 round of Strict Cindy is 5 strict pull-up, 10 push-up, and 15 squat. For scaling and detailed description, see the Zen Planner app.

WOD Max Horizontal Jump (3 attempt) Max rep Overhead Squat (Rx is bodyweight) Max set Pull-up (strict or kip, 2 minute) Max Double-under (2 minute) Max Burpee (3 minute) Compare to:29/03/2019 Scaling; these are meant to be max unbroken sets of each exercise. However, if you cannot do large sets, follow the individual time caps

WOD Run 400m 15 Thruster (60/42.5) 21 Inverted burpee 3 rounds (24 minute cap) S.L.I.P.S. Scales L-sits Inversions Planks Stretching/mobility 15 minutes For scaling and detailed description, see the Zen Planner app.

Minute 1; Handstand descent practice Minute 2; 30 sec L sit (hanging, parallettes or floor) 4 rounds WOD Run 400m 15 Power clean (70/47.5) 40 Strict push-up 3 rounds (18 minute cap) Front to back scale, 1 minute each leg. 3 minute plank hold, can change to any variation throughout (eg 1 let, side, reverse)