FRIDAY 31 AUGUST 2018

HERO WOD FRIDAY ‘AIR FORCE’ 20 THRUSTER (30/40) 20 SDLHP 20 SHOULDER TO OVER HEAD 20 OVER HEAD SQUAT 20 20 FRONT SQUAT *4 BURPEE EMOM INCLUDING FIRST MINUTE ? FRIDAY 31/8/18 DOWN DOG 30 SECS PIGEON 2 MINS EACH SIDE DOWN DOG 30 SECS EXTENDED ARM LIZARD 2 MINS EACH SIDE STANDING STRADDLE 1…

TUESDAY 21 AUGUST 2018

FOR TIME 800M RUN THEN 21-15-9 HANG POWER SNATCH HAND RELEASE PRESS UP THEN 800M RUN TUESDAY 21/08/18 LIZARD (R) 2MINS (L) 2MINS SADDLE ARCHER (R) 2MINS (L) 2MINS PUPPY DOG 2MINS THREAD THE NEEDLE (R) 1MIN (L) 1MIN DOWN DOG 30SECS SEAL 1MIN DOWN DOG 30SECS PIGEON (R) 1MIN (L) 1MIN SINGLE LEG FORWARD…

WEDNESDAY 22 AUGUST 2018

20 REP MAX BACKSQUAT…

WEDNESDAY 22/08/18
SEAL 1MIN
PIGEON (R)2MINS into SADDLE 1MIN
into FROG 1MIN into PIGEON (L)2MINS
HALF FRONT SPLIT (R)2MINS into
SADDLE 1MIN into FROG 1MIN into
HALF FRONT SPLIT (L) 2MINS
SUMO SQUAT 2MINS
FORWARD FOLD 2MINS
SADDLE EAGLE (R)1MIN (L)1MIN
SUPINE TWIST (R)1MIN (L)1MIN
REST 2MINS

THURSDAY 23 AUGUST 2018

-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC CAPACITY- AIR ASSAULT BIKE OR CONCEPT 2 ROWER 20 ROUNDS 40 SECOND ON 20 SECOND OFF -ENDURANCE TRAINING- GRUNT WORK SHORT AND HEAVY 3 RFT 100M KB CARRY ON CHEST (HEAVY) 50M FARMER CARRY WITH KBS OR DBS (HEAVY) 50M WAITER WALK WITH KBS OR…

SUNDAY 26 AUGUST 2018

OPEN GYM 1200-1400 SUNDAY 26/08/18 WEAKNESS WORK SADDLE 2MINS FORWARD FOLD 2MINS SADDLE ARCHER 1MIN EACH SIDE SEATED STRADDLE 2MINS LIZARD 2MINS EACH SIDE FRAGON 2MINS EACH SIDE LOW DRAGON 2MINS EACH SIDE Here are the stretches I believe expose the areas in our mobility we can most improve upon. Have a go at them…