OPEN GYM SKILLS STRENGTH MOBILITY CATCH UP MUSCLE BEACH AEROBIC CAPACITY 2 SETS 45 SEC @ 28-32 SPM 30 SEC @ 32-36 SPM 1 MIN REST 1500M @ 32-36 SPM 1 MIN RECOVERY ROW REST 3 MINS BETWEEN SETS ENDURANCE WITH A RUNNING CLOCK 0-10 MIN ESTABLISH 1 RM SNATCH 10-12 MIN REST 12-15 MIN…
FRIDAY HERO WOD ‘BIRCHALL’ 100 BODYWEIGHT BACKSQUAT WITH 5 BURPEES EMOM Friday 10/08/18 Pigeon (R) 3 min (L) 3 min Half front split (R) 2 min (L) 2 min Saddle 2 min Saddle eagle (R) 1 min (L) 1 min Extended arm lizard (R) 2 min (L) 2 min Twisted cross (R) 1 min (L)…
TEAM WOD 1000-1100 OPEN GYM 1100-1200 Saturday 11/08/18 Half saddle (R) 2 min (L) 2 min Standing straddle 1 min Bound angle 1 min into pigeon (R) 2 min Bound angle 1 min into pigeon (L) 2 min Sumo squat 1 min Supine twist (R) 1 min (L) 1 min Saddle archer (R) 1 min…
OPEN GYM 1200-1400
Sunday 12/08/18
Child’s pose 2 min
Puppy dog 2 min
Saddle 2 min
Pigeon (R) 2 min (L) 2 min
Lizard (R) 2 min (L) 2 min
Forward fold 2 min
Seated straddle 2 min
Seal pose 2 min
Rest 2 min
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)…
