Today’s workout of the day is:
Press
Work up to a 1Rm
Then
Run 400m
rest 30sec
Run 800m
rest 30sec
Run 800m
rest 30sec
Run 400m
rest 30 sec
50 wallball
Score is total time including rest.
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Today’s workout of the day is:
40 Overhead squats (40/30kg)
30 Plank hold crunches
20 Sumo deadlift high pull
10 bar muscle ups
20 Overhead squats
30 Plank hold crunches
40 Sumo deadlift high pulls
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Today’s Sunday reading for your morning coffee:
The pull-up and how to do it -www.fitstream.com
Mobility for sitting on your ass all day -www.liftbigeatbig.com
Stress and lifting www.jimwendler.com
Today’s team wod is:
10 Rounds
10 Slamball
10 Toes to bar
10m Wheelbarrow
100m weighted single arm carry (50m each arm)
10 sit ups
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Today’s workout of the day is:
5 rounds
100 double unders
10 Hang power snatch (50/35kg)
10 cleans
10 Shoulder to overhead
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Today is a rest day or a chance to catch up on any missed workouts. You can also use today to practice some skills.
Olympic weightlifting is back on this week at 17:30 and BJJ is on as normal at 18:30.
Today’s workout of the day is:
Squat
3-3-3-3-3
then
10min AMRAP
10 push jerk 60/40kg
20 weighted lunges 60/40kg
30 Squats
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Today’s workout of the day is:
100m run
10 pull ups
200m run
20 Deadlift 70/50kg
100m run
10 Shoulder to overhead 70/50kg
200m run
20 sit ups
100m run
10 burpees
200m run
20 box jumps 24/20
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Today’s workout of the day is the Bossman’s birthday wod:
‘Bossman’
8 min Tabata:
DUs and Squats
Rest 2 min
8 min Tabata:
Deadlift and HPC (30/45)
Rest 2 min
8 min Tabata:
Swimmers and Plank Holds
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Some reading for you Sunday morning coffee (hangover).
Science compares popular diets -www.theatlantic.com
What,how and why on foam rolling -www.breakingmuscle.com
How yoga helps muscular imbalances -www.yogajournal.com
