Thursday 22/10/15
Today is a rest day or a chance to catch up on any missed workouts from this week.
Barbell club is on at 17:30 and BJJ will start for the first time straight after at 18:30.
Today is a rest day or a chance to catch up on any missed workouts from this week.
Barbell club is on at 17:30 and BJJ will start for the first time straight after at 18:30.
Todays workout of the day is:
Strength
Shoulder press
Accessory
Pull ups
Skill
High hang snatch
Conditioning
Death by 10m bear crawl
Cash out
Coaches choice
Todays workout of the day is:
STRENGTH 5-3-1 Squat ASSISTANCE Reverse Lunge 10-10-10 METCON 15 min AMRAP 10 Burpee Box Jump (20/24) 10 STOH (40/60) 10 Pull Up |
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Todays workout of the day is:
STRENGTH 5-3-1 Bench/Floor Press ASSISTANCE 15-15-15 Dips/Tri Ext METCON 21-15-9 Power Clean (60/40) TTB (15min Time Cap) |
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Todays workout of the day is:
Strength
Deadlift
Accessory
Lunges
Skill
High hang snatch
Conditioning
21 Hang power snatch
5-10-15-20m shuttle
15 Hang power snatch
5-10-15-20m shuttle
9 hang power snatch
5-10-15-20m shuttle
Cash out
Coaches choice
Todays workout of the day is:
STRENGTH 5-3-1 Deadlift (Up to 95%) ASSISTANCE 15-15-15 GHD sit up METCON 3 RFT 1 min DUs 30 sec Squat 1 min Plank Hold 30 sec Mountain Climbers 30 sec Rest |
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Todays workout of the day is a team wod: Come down, workout, drink coffee and cheer the Bossman on while he does 1000 Burpees for charity. B4B WOD 30 min AMRAP 10 Burpee 10 HPC (25/40) 10 Wall Ball (6/9) 1 work 1 rest The Bossman: 1000 Burpee for time. Post results to…
Todays workout of the day is:
Strength
Front squat
Accessory
Deadlift
Skill
wallball
Conditioning
25-20-15-10-5
Wallball
Sit ups
Todays workout of the day is:
STRENGTH 3-3-3 Press ASSISTANCE 30-30-30 sec HSH METCON For Time 30-25-20-15-10-5 Power Snatch (20/30) HRPU DUs |
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Focus: Press Choose a Special Leader to demonstrate “Pressing up the sky” This is to embed bar path, not finish position. Warm Up: 3x 30 seconds jump around 30 seconds log rolls Conditioning: AMRAP 5 minutes Set up 3 cones in a triangle 3 Pressing up the sky at first cone 4 Squats at second…