Friday 3rd June 2016

Warm-up 2 Rounds 150m Row 10 Scap pull up 10 Banded retraction 10 Empty bar bent over row Strength Chinese Row (5x4) Superset with 4 Underhand Pull up Conditioning 150 Double unders (Time) WOD Helen (Kg) (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings 24/16kg 12 Pull-ups
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Thursday 2nd June 2016

Warm-up 2 Rounds 10 Dislocates 10 Sec Bar hang 10 Empty bar press 10sec HS hold (or push up hold) Strength Strict Press (30, 15, 8, 4, 4) Superset with 8 Lateral Flys (use weight plates) Conditioning 8 x 50m Sprint walk back recovery WOD Blowout (Time) 3 Rounds for time 2 Rope Climbs 4…
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Wednesday 1st June 2016

Warm-up 2 Rounds 200m Row Lunge the green 10 Sec Couch Stretch 10 Superman raise Strength Front Squat (30,15, 8, 4, 4) Superset with 10 Weighted lunges (5 each leg) Conditioning 2 Rounds 1000m Dyne 40 dynamic lunge WOD 10! Deadlift 60/40 (50/30, 40/20) HPC 60/40 (50/30, 40/20) STOH 60/40 (50/30, 40/20)
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Tuesday 31st May 2016

Warm-up 2 Rounds 10 Double unders 10 Sec bar hang 10 Supine scap retraction 10 Push up Strength Bench Press (30, 15, 8, 4, 4) Superset each set with 4 Pull ups Conditioning 1000m Row (Time) Max Effort 1000m Row Rest 2 mins 500m Row (Time) Max Effort 500m Row WOD 4 Rounds 50 Double…
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Monday 30th May 2016

Warm-up 2 Rounds 10 Cal Air dyne 10 Jumping Squat 10 alternating lunge 20 Double unders Strength Back Squat (8x2) Conditioning 3 Rounds 20 Squats 15 Situps 10 Push ups WOD 20 Min Time Cap 500m Row then 3Rounds 10 GTOH 60/40 (50/30,40/20) 10 C2B (assisted, supine) 10 Burpees then 500m Row
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