0-10 MINUTE ESTABLISH A HEAVY ONE REP DEADLIFT 10-15 MINUTE REST 15-30 MINUTE EMOM 15 3 DEADLIFT AT 70% OF YOUR INITIAL DEADLIFT Post workout mobility Monday 30/07/18 Targets posterior chain 30 second down dog between each pose Bound angle – 3 mins Seal pose – 1 min Single leg forward fold (R) 2 mins…
-DEATH RACE- 5 ROUNDS FOR TIME 10/15 CAL AIR ASSAULT BIKE 10 BURPEE NO TIME CAP 😉 Post workout mobility Tuesday 31/07/18 Targets hamstrings-shoulders-flutes-quads Twisted cross (R) 1 min (L) 1 min Frog pose – 2 mins Puppy dog – 2 mins Forward fold – 2 mins Saddle – 2 mins Half seated frog (R)…
4 ROUNDS 40S ON 20S OFF 0-1 MINUTE OVER HEAD PLATE LUNGE (15/20) 1-2 MINUTE AIR ASSAULT BIKE CAL 2-3 MINUTE TOES TO BAR 3-4 MINUTE BURPEE ONTO PLATE 4-5 MINUTE JUMP ROPE SCORE IS TOTAL REPS PER ROUND Post workout mobility Wednesday 01/08/18 Shoulders-calves-quads-hamstrings-core Low dragon (R) 1 min Into dragon (R) 1 min…
OPEN GYM SKILLS STRENGTH MOBILITY CATCH UP MUSCLE BEACH AEROBIC 4 ROUNDS 2000M ROW (2:16-2:20/500M) ENDURANCE FOR TIME 50 CAL AIR ASSUALT BIKE 100M FRONT RACK PLATE CARRY (15/25) 40 CAL AIR ASSAULT BIKE 200M FRONT RACK PLATE CARRY 30 CAL AIR ASSAULT BIKE 300M FRONT RACK PLATE CARRY 20 CAL AIR ASSAULT BIKE 400M…
FRIDAY HERO WOD ‘JORDAN’ FOR TIME 100 KETTLE BELL SWING (16/24) 100 SIT UP 100 AIR SQUAT 100 PRESS UP #27HEROES Post workout mobility Friday 03/08/18 Full body Puppy dog – 2 mins Saddle eagle (R) 1 min (L) 1 min Seal pose – 1 min Seated cross shin (R) 2 mins (L) 2 mins…
PRE WEDDING TEAM WOD AT 0900 THIS WEEK AND GYM CLOSED FROM 1000 !!! BOOK IN AS NORMAL 🙂 Post workout mobility Saturday 04/08/18 Hips-glutes-shoulders-hamstrings Standing straddle – 2 mins Sumo squat – 1 min Half saddle (R) 2 mins (L) 2 mins Forward fold – 2 mins Extended arm lizard (R) 2 mins (L)…
OPEN GYM 1200-1400 Post workout mobility Sunday 05/08/18 Classics Pigeon (R) 2 mins (L) 2 mins Lizard (R) 2 mins (L) 2 mins child’s pose (shoulder variation) – 1 min Seated straddle – 1 min Saddle – 2 mins Forward fold – 2 mins Frog – 1 min Dragon (R) 1 min (L) 1 min…
HERO WOD ‘DAN’ 4 ROUNDS FOR LOAD AND TIME 21 OHS 400M RUN (SCORE IS LOAD + TIME AS KG PER SECOND/FOR EXAMPLE 60KG/13:05 = 60/785) Targets – glutes, hips, shoulders, hamstrings Thread the needle [R] – 1 min [L] – 1 min Seal pose – 1 min Puppy dog – 1 min Saddle –…
10 MIN AMRAP 15 ABSU 30 THRUSTER 45 DU 24/7/18 Post workout MOBWOD Targets – abs, lower back, calves, glutes, shoulders Saddle – 3 mins Extended arm lizard [R] – 2 min [L] – 2 min Supine twist [R] – 2 min [L] – 2 min Child’s pose [shoulder variation] – 2 min Twisted cross…
TABATA 1 10M SPRINTS -REST 1 MIN- TABATA 2 ROW FOR DISTANCE -REST 1 MIN- TABATA 3 BIKE FOR CALS Targets – glutes, hips, upper back, hamstrings Half front split [R] – 2 min into half saddle [R] – 2 min Half front split [L] – 2 min into half saddle [L] – 2 min…
