Metabolic conditioning
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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 12 December
Strength day 1
Squat snatch
5 5 5 5 5
WOD: 5min Cap
10 down to 1 ladder of:
O/H squats (40/20kg)
Lateral bar bounds
Wednesday 7 December
Bridget
Partner WOD: as fast as posible complete the following 4 times each.
5 burpies / 10 press ups / 15 wall balls / 20 squats / run 200m.
While your partner completes their round do as many sit ups as posible. Each sit up takes 1 sec off your total time.
Tuesday 6 December
Doug W - great swing technique
Team WOD: 20min AMRAP
In teams of 3 perform as many rounds in 15min as possible of:
9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run
D5 Creation