Author Archive
Ladies + Gents,
Today is our last day of testing. Great efforts and PB’s from everyone. We will begin our new cycle on Monday. Lets keep up the same efforts with the run up to November Challenge Retest + Christmas. Thank you all 🙂
A 25+mins
Catch Up Day
1 RM Back Squat
or
1 RM Deadlift
or
1 RM Press/ Push Press
or
1 RM Clean + Jerk / Snatch (G2 Only)
If you have not done your max pull ups / chin ups, please get this done.
Otherwise , if you have completed all lifts
1 RM Thruster
6-10 Weighted/ Dip / Holds (45 secs)
20 Sec L-Sit / Knee Raise Hold / 40 sec Hollowrock
B ‘Karen’
150 Wall Balls For time (10/6)
See Full Workout
A. 30mins
G1
2 x Power Snatch
10 x overhead squats (stick / light bar)
10 x No Monies
Rest 90 – Upper back Mobility
G2
1 RM Snatch
Mobilise
B WOD 9min Cap
G1 For Time
9-7-5-3-1 (50/35)
Hang Power Snatch
C2B Pull Ups/ Pull Ups/ Ring Rows
9 Box Jumps after each round (30/24)
G2 ‘Amanda’
9-7-5
Muscle Ups
Snatch (60/40)
See Full Workout
A WOD (20mins)
4 Rounds For Reps
5 Mins Per Round
2 Lane Runs
then
AMRAP
9 Burpees
7 Power Cleans (50/35)
5 Front Squats
2mins rest
Continue each round where you finished previous.
B 3 Rounds (10mins)
6 Barbell rollouts
6-10 Weighted / Strict Pull Ups / 5 Negatives (6sec)10 Ring Rows
rest 1min
C 3 rounds (5mins)
10 banded pull aparts
10 kang squats
See Full Workout
Can we all take a moment to wish a very special woman a very happy birthday, Ms. Scarlett Johansson, not forgetting Ms. Aoife Twohig also!:)
A 22mins
8 x Reverse Back Rack Lunges E/L
12 x Seated Z Press E/A
4 x RDL E/L No weight
B 12min AMRAP
40 Double Unders/ 80 Skips
20 Overhead Lunges (20/10)
30 Double Unders/ 60 Skips
15 Down ups To Plate
20 Double Unders/ 40 skips
10 Push Ups
See Full Workout
A 30 mins
G1
3 x Hang Power Cleans + Push Press/ Jerk
8 x TYI’s
5 Scap Pull Ups, 5 Scap Push Ups + 5 Can Openers each side
rest 90 secs-2mins , if you are new to the jerk, please ask coach for help here.
G2
1 RM Clean + Jerk
Rest 2mins
Mobilise between sets
WOD Grace (8min cap)
30 Clean + Jerks /Power clean + Push press (62.5/40)
See Full Workout
A 25mins
G1
2 x Hang Power Snatch + 1 Overhead Squat
8 x 1 Arm KB Overheadsquat E/S
G2
1 x Hang Snatch + 1 x Snatch
Goal Practice
B WOD
See Full Workout
A 25mins – Catch Up
1 RM Power Clean
or
1 RM Back Squat
or
1 RM Deadlift
or
5 x Push Press
Superset with
20 sec Dip Hold @ Top Of Rings + Max Dip Hold @ Bottom / 30-60 sec Dip Hold @ Top only
45 sec x Side Plank E/S
B WOD 11 min AMRAP
10 Pistols / Reverse lunges E/L (no scaling for pistols)
8 T2B/K2E / 12 Leg Raises
6 Push Jerk / Push Press (60/40)
See Full Workout
A 25 mins
1RM Deadlift
Rest 2+Mins
2 x Attempts Max Chin Ups
New Lifters
5 x Deadlifts
5-10 Chin Ups/ Holds+ Negatives/ Ring Rows
Please record all scores
B WOD ‘Diane’ (10min CAP)
21-15-9
Deadlift (100/70)
HSPU / Push Ups
C 5mins
Hip Flow
See Full Workout
A WOD
3 RFT (18min cap)
30 Thrusters (30/20)
20 Box Jumps
10 Burpees
2 Lane Runs
B 3 Rounds (10mins)
15 Good mornings
15 Banded Pull Aparts
15 Glute Bridges
10 can openers E/S
See Full Workout
A 30+mins
1 RM Back squat
Rest 2-3mins after each set, small jumps.
New Lifters 5 x 5
then
6-10 Tempo Push Ups After each set
30-60 sec Hollowrock hold
B 9min EMOM
6 Wall Balls
8 Down Ups with jump
See Full Workout
