February 2016

Workout of the Day, WOD – Mon, 29 Feb 2016

By |February 29th, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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If you redoing 16.1 or haven’t done it yet then do that, otherwise do the following:

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EMOM 400m sprints on every 4 minutes for 3 rounds

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Score = Total Time

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Complete 12 min AMRAP

12 x box jump (61cm/51cm)

12 x weighted sit up

12 x Dips

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Workout of the Day, WOD – Thurs, 25 Feb 2016

By |February 25th, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) EMOM for 9 min:
1st min – 5 Thruster (60% 1RM)
2nd min – 10 Hallow Rock
3rd min – 30 DU’s
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Score = Loading
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*Those testing on the Open on Friday 40% 1RM Thrusters
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then…
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2) Complete the following for time:
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21-15-9 of:
Box Jump (61 cm/51 cm)
Burpees
Overhead KB Walk – 1 arm (32kg/24kg) – half the distance per side […]

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Workout of the day, WOD – Tues, 23 Feb 2016

By |February 23rd, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) 7 min AMRAP of:

3 TNG Power Snatch (61kg/43kg) – min of 3 TNG reps per set

3 Hanging knee raises

6 TNG Power Snatch (61kg/43kg) – min of 3 TNG reps per set

6 Hanging knee raises

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Workout of the Day, WOD – Mon, 22 Feb 2016

By |February 22nd, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) EMOM 6 –¬† 1 Clean (squat) and Jerk (split) (80% 1RM)

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Score = Load

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2) Tabata the following:

a) DU’s

30 sec changeover

b) Rowing or SDHP (20kg/13kg)

30 sec changeover

c) […]

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Workout of the Day, WOD – Fri, 19 Feb 2016

By |February 19th, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Complete 5 RFT of:

10 Strict HSPU’s

2 Legless Rope Climb (4,5m)

10 Push-up’s

10 Strict T2B

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TC = 15 min

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Score = Time

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then…

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2) […]

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Workout of the Day, WOD – Wed, 17 Feb 2016

By |February 17th, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1a) Practice Pistol Squats

b) max set of pistols

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Score = Total Reps

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Scaling = see “Lite Program”

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then…

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2) Complete the following Sprint Chipper for Time:

21 OHS (70kg/45kg)

150 […]

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