MONDAY 26 NOVEMBER 2018
26/11/18
5 RFT
11 DEADLIFT
100M RUN
RX: BW
INT: ¾ BW
-COOL DOWN-
½ SADDLE
LIZARD
CROSS SHIN
TWISTED LIZARD
TUESDAY 27 NOVEMBER 2018
27/11/18
FOR TIME
21 OVERHEAD SQUAT
50 DU
25 PRESS UP
15 OVERHEAD SQUAT
50 DU
25 PRESSUP
9 OVERHEAD SQUAT
50 DU
25 PRESS UP
RX: 40/60
INT: 30/50
-COOL DOWN-
FROG
½ FRONT SPLIT
STAND STRADDLE
SEAT STRADDLE
WEDNESDAY 28 NOVEMBER 2018
28/11/18
FOR REPS
2 MIN MAX CAL ROW
-2 MIN REST-
2 MIN MAX CAL BIKE
-2 MIN REST-
2 MIN MAX RUN
3 TIMES
-COOL DOWN-
½ SADDLE
SINGLE LEG FORWARD FOLD W/QLT
THURSDAY 29 NOVEMBER 2018
29/11/18 -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD *** NEW FEATURE *** ‘PAINSTORM’ -AEROBIC- 8 MIN 1500M ROW MAX BURPEE -REST 3 MIN- 6 MIN 1000M ROW MAX BURPEE -REST 3 MIN- 4 MIN 800M ROW MAX BURPEE -ENDURANCE- -SHORT AND HEAVY- AMRAP12 50M BOTTOM UP KB CARRY 50M KB…
FRIDAY 30 NOVEMBER 2018
30/11/18
HERO WOD FRIDAY
‘JOSIE’
1 MILE RUN
THEN
3 ROUNDS
30 BURPEE
4 POWER CLEAN
6 FRONT SQUAT
THEN
1 MILE RUN
RX: 52.5/75
INT: 42.5/60
IF YOU HAVE A WEIGHTED VEST WEAR IT !!!
(OR IF ITS YOUR BIRTHDAY YOU HAVE TO WEAR IT !!!)
-COOL DOWN-
½ SEATED FROG
PIGEON
CROSS SHIN
SATURDAY 01 DEC 2018
01/12/18
1000-1200
IN TEAMS COMPLETE
12 RFT
10/12 CAL BIKE
8 OHL
6 BFB
EACH ATHLETE COMPLETES A ROUND BEFORE ALTERNATING
RX: 30/45KG
INT: 25/35KG
-MOBILITY-
PUPPY DOG
SADDLE
SEAL/SPHINX
CROSS SHIN
SUNDAY 02 DECEMBER 2018
02/12/18
1200-1400
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD
-MOBILITY-
½ FRONT SPLIT
LOW DRAGON
SADDLE
SADDLE ARCHER
SADDLE EAGLE
MONDAY 19 NOVEMBER 2018
MON 19 NOV -WARM UP- JUNKYARD DOG 3 ROUNDS 10 JUMP JACKS 10 PRESS UP 10M BEAR CRAWL 10M DUCK WALK 10M BUNNY HOPS -WORKOUT- 4 ROUNDS 20 MOUNTAIN CLIMBER 40 FLUTTER KICK 30 X CRUNCHES 15 TOE TAPS 35 CRUNCHES 10 HANG WIPERS 8 STRICT T2B 10 V SIT UP -COOL DOWN- EXT ARM…
TUESDAY 20 NOVEMBER 2018
TUE 20 NOV
-WARM UP-
TABATA JUMP ROPE
3 ROUNDS
5 DEADLIFT
5 HANG POWER CLEAN
5 FRONT SQUAT
5 PRESS5 PUSH PRES
S5 JERK
-WORKOUT-
FOR TIME 30 CLEAN AND JERK
300 DU
-COOL DOWN-
LOW DRAGON
SADDLE
SEATED FOR-FOLD
SADDLE ARCHER
SADDLE EAGLE
WEDNESDAY 21 NOVEMBER 2018
WED 21 NOV
-WARM UP-
HINDSHAW WARM UP
3 ROUNDS
10 JUMP JILLS
10 PRESS UP
10 LONG LUNGE
10 SIDE LUNGE
10 SPIDERMAN
10 WALL SQUAT
-WORKOUT-
50-40-30-20-10
BACK SQUAT
10-20-30-40-50
BURPEE
100M SPRINT BETWEEN SETS
-COOL DOWN-
LIZARD
SEATED FOR-FOLD
TWISTED LIZARD
CHILDS POSE WITH SHOULDERS
SEATED STRADDLE