OPEN GYM 1200-1400 Post workout mobility Sunday 05/08/18 Classics Pigeon (R) 2 mins (L) 2 mins Lizard (R) 2 mins (L) 2 mins child’s pose (shoulder variation) – 1 min Seated straddle – 1 min Saddle – 2 mins Forward fold – 2 mins Frog – 1 min Dragon (R) 1 min (L) 1 min…
HERO WOD ‘DAN’ 4 ROUNDS FOR LOAD AND TIME 21 OHS 400M RUN (SCORE IS LOAD + TIME AS KG PER SECOND/FOR EXAMPLE 60KG/13:05 = 60/785) Targets – glutes, hips, shoulders, hamstrings Thread the needle [R] – 1 min [L] – 1 min Seal pose – 1 min Puppy dog – 1 min Saddle –…
10 MIN AMRAP 15 ABSU 30 THRUSTER 45 DU 24/7/18 Post workout MOBWOD Targets – abs, lower back, calves, glutes, shoulders Saddle – 3 mins Extended arm lizard [R] – 2 min [L] – 2 min Supine twist [R] – 2 min [L] – 2 min Child’s pose [shoulder variation] – 2 min Twisted cross…
TABATA 1 10M SPRINTS -REST 1 MIN- TABATA 2 ROW FOR DISTANCE -REST 1 MIN- TABATA 3 BIKE FOR CALS Targets – glutes, hips, upper back, hamstrings Half front split [R] – 2 min into half saddle [R] – 2 min Half front split [L] – 2 min into half saddle [L] – 2 min…
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…
