Teens 16/10/15
Todays workout of the day is:
Strength
Front squat
Accessory
Deadlift
Skill
wallball
Conditioning
25-20-15-10-5
Wallball
Sit ups
Friday 16/10/15
Todays workout of the day is:
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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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Kids 15/10/15
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…
Thursday 15/10/15
Today is a rest day or a chance to catch up on a missed workout.
The olympic weightlifting class will be on at 17:30
Teens 14/10/15
Todays workout of the day is:
Strength
Push press
Accessory
Pull ups
Skill
Kettlebell swing
Conditioning
AMRAP in 9mins
20 swings (Russian)
10m shuttle (5m and back)
15 swings
20m shuttle (10m and back)
10 swings
30m shuttle (15m and back)
Wednesday 14/10/15
Todays workout of the day is:
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STRENGTH 3-3-3 Squat ASSISTANCE 15-15-15 Wall Squat METCON 15 min AMRAP 200m Run 10 Alt TGU (16/24) 5 Over Head Lunge (each leg) |
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Kids 13/10/15
FOCUS: Practice squats with “muscles on” (engaged) and squats with “muscles off” (disengaged) WARM-UP: Simon Says w/floppies and planks CONDITIONING: AMRAP in 5:00-8:00 1 log roll 3 squats to a balloon GAME: As a group, have kids keep balloons in the air as long as they can. Let them pop them by sitting on them…
Tuesday 13/10/15
Todays workout of the day is:
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STRENGTH 3-3-3 Bench/Floor Press ASSISTANCE 15-15-15 Press Up METCON 400m Run 10mins ‘Cindy’ 400m Run |
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Teens 12/10/19
Todays workout of the day is:
Strength
Overhead squat
Accessory
Lunges
Skill
Thruster
Conditioning
100 double-unders
15 thrusters, 15 pull-ups
Rest 2:00
12 thrusters, 12 pull-ups
Rest 1:00
9 thrusters, 9 pull-ups
100 double-unders
Monday 12/10/15
Todays workout of the day is:
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STRENGTH 3-3-3 Deadlift (80-85%) ASSISTANCE 15-15-15 Good mornings
METCON 12 min Ascending Ladder 1 Pistol 10 DU 1 Snatch (45/60) 2 Pistol 20 DU 2 Snatch (45/60) Etc etc |
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