Workout of the Day, WOD – Tues, 16 Feb 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) EMOM 10 min –
Odd min – 6 Front Squat
Even min – 3 Push Jerks
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*Use same loading – climb as needed
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Score = Load
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then…
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Workout of the Day, WOD – Mon, 15 Feb 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) Power Snatch, Snatch 2-2-2-2-2-2
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Score = Load
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2) Open Workout 12.2 – Complete the following for 10 min:
30 Snatches (34kg/20kg)
30 Snatches (61kg/34kg)
30 Snatches (75kg/45kg)
AMRAP Snatches (95kg/54kg)
Workout of the Day, WOD – Thurs, 11 Feb 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) Deadlift
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5-5-5 (75% 1RM across)
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Score = Load
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then…
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2) Complete 1 Round of the following for time:
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15 Box Jump Overs (76cm/61cm)
10 Power Snatches (70kg/40kg)
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TC = 2 min
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Score = Time/TC plus 1 sec per rep missed
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REST 2 min and repeat, then…
REST 2 min and repeat
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3) If time – complete the Extra’s WOD
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EXTRAS WOD
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L-sit – Max Hold
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Score […]
Workout of the Day, WOD – Wed, 10 Feb 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1a) Practice Kipping Toes to Bar
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b) Complete a RM test on Kipping Toes to Bar
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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 3 Rounds of the following for max reps:
AMRAP 1 min – Toes to Bar
AMRAP 1 min – Thrusters (45kg/30kg)
AMRAP 1 min – DU’s
AMRAP 1 min – Alt. DB Snatches (30kg/20kg)
AMRAP 1 […]
Workout of the Day, WOD – Mon, 8 Feb 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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3 rounds of 5-minute for max reps at each station:
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From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 20kg/15kg push press
From 3:00-4:00, pull-ups
From 4:00-5:00, 20kg/15kg hang squat cleans
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Rest 5 minutes between rounds.
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Congrats to Dave on coming in 3rd at Fittest in Cape Town 2016 which was held […]
Workout of the Day, WOD – Fri, 5 Feb 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
1) Bear Complex – 30 Complexes for time (80kg/52kg or 60% of your Bear Complex Max from Monday if you Bear Complex is <135kg/<88kg)
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Power Clean, Front Squat, Push Press or Thruster, to back rack, Back Squat, Back Rack Push Press or […]