THURSDAY 26 JULY 2018

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…

FRIDAY 27 JULY 2018

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…

SATURDAY 28 JULY 2018

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…

MONDAY 16 JULY 2018

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]…

TUESDAY 17 JULY 2018

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…

WEDNESDAY 18 JULY 2018

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 –…

THURSDAY 19 JULY 2018

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…

FRIDAY 20 JULY 2018

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…

SATURDAY 21 JULY 2018

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…