Archives

SS: Thursday 16th August 2018

Metcon SS.18.08.15 3 rounds for reps 90s Cal bike/Row 30s rest 90s Man makers 15/10 30s rest 90s DU’s /SU’s 30s rest 90s Ring row 30s rest 90s Air squats 90s rest

MR: Thursday, 16th August 2018

Warm Up 3 Rounds 50 Skips 10 Air Squat 10 PVC Rotation Skills Handstand If proficient at HS, do HSPU progression Strength Overhead Squat 5×6 Increase weight incrementally with perfect form Metcon MR.18.08.16 3 Rounds For Time 40 Air Squats 30 Abmat Situps 15/10 Air Bike Timecap 15 Minutes

CF: Thursday 16th August 2018

Warm Up Stretch and mobilize shoulders 3 rounds 100 skips 8 Prone lying Rotation to handcuff 5 fwd rolls Accessory work Prone lying handstand lat activations 3×5 – 5s pause Skills progressions: 1. 20 Box shoulder taps 2. Wall facing side walk – FWD roll 3. HS – fwd roll on blue matts 4. HS […]

SS: Wednesday 15th August 2018

Metcon SS.18.08.15 3 rounds for reps 90s Cal bike/Row 30s rest 90s Man makers 15/10 30s rest 90s DU’s /SU’s 30s rest 90s Ring row 30s rest 90s Air squats 90s rest

HIIT : Wednesday 15th August 2018

Warm Up   Sweaty Warm Up Metcon HIIT.15.08.18 Grab a Sand Ball (40:20) Clean to Lunges Kneeling Air Ball Half Burpees to Slam Russian Twists Ball Transfer Uneven Push Up 1 Min Rest

CF: Wednesday 15th August 2018

Warm Up Mobilize ankles, hips 3 rounds 10 KB swings 5 burpees 20s side plank each side Conditioning   Standing vertical jump Grab chalk and jump as high as you can against the wall mark on the wall with chalk the highest point 5 sets of 1 jump! Strength FRONT SQUAT 5S 70-75% Front Squats […]

MR: Tuesday, 14th August 2018

Warm Up 3 Rounds 1 Lap Run 10 KB Swing 1 Length Bear Crawl Core Work Tabata 4 Rounds Abmat Situps Plank R Side Plank L Side Plank Skill / Strength Strict Press 5×6 Increase weight incrementally with perfect form Metcon MR.18.08.14 EMOM 12 Mins 1. 20/15 Cal Row 2. 10 DB Snatch 3. 10 […]

CF: Tuesday 14th August 2018

Warm Up Mobilize lats and hips 3 rounds 5 beat swings 10 hanging knee raises 10 OHS Skills   Kipping Technique: Beginner; Hollow – superman Beat swing on the bar with stops Intermediate; Beat swing with Knees to chest Advanced: Beat swing with Pull ups/TTB/CTB Ring Kip. Strength BENCH PRESS Bench press 5×5 @ Tempo […]

HIIT : Monday 13th August 2018

Warm Up 3 Rounds Spiderman Lunge with Reach Paused Squat Elbow Plank T Rotation Sprint Metcon HIIT.13.08.18 Sweaty Monday 30 sec werk, 15 sec rest for 6 rounds Alternate Side Lunge Box High Knee to Jump V Ups to Butterfly Knee Tuck Strict Dips, Legs Straight Plank Push Up/ Commandos Declined Plank to Shoulder Tap […]

CF: Monday 13th August 2018

Warm Up Mobilize and stretch shoulders 3 rounds 1 lap run 10 Each side DB OH walking lunges 10 Push ups 30s hollow hod Skills HSPU Technique Beginner: Kick up – Descend to 3/2/1 matts Intermediate: ” ” Strict HSPU then kipping (Head – Butt – Knees to chest – KICK!) Advanced: Hands closer to […]