04 Dec Team Tuesday 5th December 2017
Warm Up+ Mobility Thoracic+ Scap mob Core activation HSPU Skill Superset 3x3 Slow negatives (wall or box) 3x20 sec frog stand or head stand Strength Superset 3x10 seated DB press 3x 360 box...
Author: Duncan
03 Dec WOD 4th December 2017
Warm Up+ Mobility Lat activation Hip flexors TTB Skill Superset Wall 3x3 Spinal Flexion 3x10 Beat Swing + lat pull Strength Superset 3x8 V-Up holding plate 3x5 Strict TTB/ Straight Leg Raise Work Capacity 5...
01 Dec Team WOD 2nd December 2017
Coaches Warm Up CORE 3rds 4 lengths of box heavy sandbag hug carries 20 shoulder tap 20 Russian twist 20 back extension Team wod Teams of 4 1 person completes 200cal on bike (change person as needed) Rest of team...
30 Nov WOD 1st December 2017
Warm Up+ Mobility Thoracic+ Scap mob Core activation HSPU Skill Superset 3x3 Slow negatives (wall or box) 3x20 sec frog stand or head stand Strength Superset 3x10 seated DB press 3x 30 sec...
29 Nov WOD 30 November 2017
Warm Up+ Mobility Lat activation Hip flexors TTB Skill Superset Wall Spinal Flexion 3x3 Kipping Straight leg raise 3x10 Strength Superset Dragon Flag 3x3 10 sec lower 3x Max L/Knee raise hold Work Capacity KAREN ...
28 Nov WOD 29th November 2017
Warm Up+ Mobility Ankles Generic Sqt mob Pistol Skill Superset Rolling Pistol/Sqt 3x3 each leg Squat- leg out bottom of pistol 3x3 each leg Strength Superset Box Step Up (leading leg focus 30/24) 3x6...
27 Nov WOD 28th November 2017
Warm Up+ Mobility Pec Mob Bicep Tendon Dips Skill Superset Ring Push Ups 3x10 Ring Support hold to bottom of dip hold 3x30/60 sec Strength Superset Ring /Bar Dip 3x10(toes on floor if needed) Seated DB Press...
26 Nov WOD 27th November 2017
Warm Up+ Mobility Scap activation Spinal Mobility Pull Up Skill Superset 3x 10 sec hang into Negatives (chin/c2b) Scap Pull Up 3x10 Strength Superset 3x10 Lat Pulldown 3x max pull ups scaled as...
25 Nov Saturday 25th November 2017
Coaches Warm Up Core: 10x Kneeling banded Pallof press 10x Med ball Russian Twist 20x Leg Kicks Each Leg Work Capacity Partner Workout. 8 min to establish 1RM Power Snatch 60 Sec Rest 4rds 40x Syncro Air Squats 30x Burpee over...
23 Nov WOD 24th November 2017
Warm Up+ Mobility Scap activation Spinal Mobility Pull Up Skill Superset 3x Negatives (chin/c2b) Scap Pull Up 3x10 Strength Superset 3x7 C2b/pull/Bar PU 3x10 Barbell Row Work Capacity ’Helen’ 3rft 400m Run 21x KB Swing (24/16) 12 Pull Ups ...