Gymnastics
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Tuesday 20 December
Gymnastics/core strengthening:
With the clock running for 10min spend as much time in the plank position as posible. Everytime you drop out of the plank – perform 10 sit ups. Score is total time in plank.
WOD: 10 hill runs for time.
Monday 19 December
Gymnastics / Core work: L – Sit progressions
WOD:
- 30 Double unders 10 single arm swings (16/12kg)
- 2o Double unders 20 single arm swings
- 10 Double unders 30 single arm swings
*Run 400m as a buy in and 400m to close.
This weeks focus will be on Core strength and gymnastics specific work mixed with some good metabolic conditioning – bring your running shoes and plenty of water
“If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.”
- Henry Ward Beecher
Friday 16 December
James W
Weighted Pull ups 3 3 2 2 1 1
Between sets do 4-6 weighted press ups
WOD: 5 rounds for time of:
10 pull ups / 10 box jumps / 10 swings
Wednesday 14 December
Fight gone bad (modified)
Wall-ball(Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
10m shuttle(Reps)
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This WOD calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ athletes must move to the next station immediately. One point is given for each rep.
Tuesday 13 December
Strength day 2
Bench Press 5 5 3 3 1 1
WOD: 10min AMRAP
4 Pull ups / 8 Push press (40/20kg) / 12 Press ups (hand release)
“A smooth sea never made a skilled mariner.”
- English Proverb
Monday 5 December
Dirk
Team WOD: 15min AMRAP
In teams of 3 perform as many rounds in 15min as possible of:
4min L Hold (buy in)
9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run
Friday 2 December
Coach Wykie at CFAK games
skill: handstand walks
WOD: 3 rounds 9m handstand walk / 4 skin the cats / run 200m
Tuesday 29 November
Doug W
WOD: TABATA Jump Press
Double TABATA of Box jumps (60/50cm) and Push press (50/30kg)
“In the middle of a difficulty lies opportunity.”
- Albert Einstein
Monday 28 November
Jacqui
Skill/Strength: Double unders, hollow rocks, arch rocks
WOD: 3 rounds for max reps
Spend 1min @ each station: Ring rows / Press ups hand release / Cleans (40/20kg) / Double unders / Toes to bar
“Talent without discipline is like octopus on roller skates. There’s plenty of movement, but you never know if its going to be forwards, backwards, or sideways.” – H. Jackson Brown -
D5 Creation