OPEN GYM: SKILLS STRENGTH MOBILITY CATCH UP MUSCLE BEACH AEROBIC: 3X3500M ROW (2:20-2:25/500M) ENDURANCE: For Time Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen’s House 400 meter Run 21 Kettlebell Swings (16/24KG) 12 Pull-Ups Fran’s House 15 Thrusters (30/40KG) Nancy’s House 400 meter Run 15 Overhead Squats (30/40KG) Grace/Isabel’s House 20…
HERO WOD FRIDAY ‘CHARLIE’ 100 BURPEE PULL UP 100 DOUBLE UNDERS 28/7/18 Post workout MOBWOD Targets – shoulders, hamstrings, groin, hips Saddle archer [R] – 1 min [L] – 1 min Childs pose [shoulder variation] – 2 mins Sumo squat – 2 mins Single leg forward fold [R] – 2 mins [L] – 2 mins…
INTRABOX SUMMER THROWNDOWN !!! TIME TABLE: 1000 ATHLETE BRIEFING 1030 WOD 1 1100 WOD 2 1200 LUNCH 1330 WOD 3 1430 FINAL WOD 1500 AWARDS, BBQ AND REFRESHMENTS THERE ARE STILL PLACES AVAILABLE FOR ANY RX/INTERMEDIATE/SCALED ATHLETES SO GET YOUR NAMES ON THE BOARD Targets – shoulders, hamstrings, groin, hips Saddle archer [R] – 1…
OPEN GYM 1200-1400 The Sunday Classics All right side Pigeon – 2 mins into lizard – 2 mins into dragon – 2 mins into fragon – 2 mins Repeat on left side Puppy dog – 2 mins Seal pose – 2 mins Forward fold – 2 mins Rest 2 mins Please ask me if you…
0-10 MIN 3-3-3 FRONT SQUAT 10-20 MIN 3-3-3 PUSH PRESS 20-30 MIN 3-3-3 THRUSTER Monday 16/7/18 Post workout mobility Muscles targeted – glutes, quads, hips, shoulders, hamstrings Forward fold – 2 mins Pigeon [R] – 3 mins [L] – 3 mins Low dragon [R] – 1 min Dragon [R] – 1 min Low dragon [L]…
FOR TIME 20 HAND STAND PRESS UP 800M RUN 30 HAND STAND RESS UP 400M RUN 40 HAND STAND PRESS UP 200M RUN TIME CAP (TBA) Tuesday 17/7/18 Post workout mobility Muscles targeted – shoulders, lower back, calves, hamstrings, arms(triceps) Thread the needle [R] – 2 mins Twisted cross [R] – 1 min Thread the…
AMRAP 12 10 PULL UP 50 DOUBLE UNDERS 20 STOH Wednesday 18/7/18 Post workout mobility Muscles targeted – lats, shoulders, calves, core Single leg forward fold [R] – 1 min Into QLT stretch [R] – 2 min Single leg forward fold [L] – 1 min Into QLT stretch [L] – 2 min Seal pose –…
OPEN GYM SKILLS STRENGTH MOBILITY CATCH UP MUSCLE BEACH WOD AEROBIC 2000M ROW 1 MILE RUN 2000M ROW ENDURANCE 0-25 MIN 21 THRUSTER 400M RUN 21 PULL UP 21 OVER HEAD SQUAT 21 PULL UP 400M RUN 21 THRUSTER 25-45 MIN 5 ROUNDS 25 SECOND L SIT HOLD 3 CLEAN AND JERK 45-COMPLETION 9-6-3 HANG…
HERO WOD FRIDAY ‘ELMS’ 400M RUN 10 ROUNDS 10 PRESS UP 10 KETTLE BELL SWING 10 BOX JUMP Friday 20/7/18 Post workout mobility Muscles targeted – calves, hips, hamstrings, chest, shoulders Dragon [R] – 1 min Into low dragon [R] – 1 min Dragon [L] – 1 min Into low dragon [L] – 1 min…
TEAM WOD ON LOCATION (LONDONDERRY PARK TBC) ENSURE YOU BOOK IN !!! BRING FOOD AND REFRESHMENTS !!! Saturday 21/7/18 Post workout mobility Muscles targeted – Full body Half seated frog [R] – 2 mins [L] – 2 mins Butterfly pose – 3 mins Seal pose – 1 min Sumo squat – 1 min With right…
