Workout of the Day, WOD – Wed, 2 Dec 2015

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

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1) Complete the following for time:

21 Deficit HSPU’s (depth = head & neck depth men/ head depth women)

15 Power Snatches (75kg/48kg)

9 Burpee Bar Muscle-up’s

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TC = 5 min

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Score = Time/TC plus 1 sec/rep […]

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Workout of the Day, WOD – Tues, 1 Dec 2015

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

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1) Complete 15-12-9-6-3 of:

Cleans (squat) (80kg/50kg or 60% 1RM Clean)

Muscle-up’s

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TC 15 min

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Score = Time/TC plus 1 sec/rep missed

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Substitution – C2B Pull-up’s/Assisted C2B PU’s/Ring Rows & Ring dips/Bar dips

then…

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Workout of the Day, WOD – Mon, 30 Nov 2015

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

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Anyone Needing to complete the AFL WOM’s do so today (http://alwaysfitleague.com/2015/11/06/wom-november-2015/)

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1) Tabata the following 

a) Tabata Hallow Rock

b) Tabata Hallow Arch

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Score = Total lowest Reps

Scaling –

a) Hallow rock lifts or crunch […]

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Workout of the Day, WOD – Fri, 27 Nov 2015

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

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1) Complete 3 rounds of the following:

Max HS walk

2 x L-sit rope climbs (4 m)

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Score = HS Walk Distance & Time

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Scaling –

80 Push-up hold – same side hip touch (40 e side – […]

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Workout of the Day, WOD – Thurs, 26 Nov 2015

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

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1) EMOM 15 min:

1st min – 5 Strict Bar Dips (75% 1RM)

2nd min – 5 Front Squats (75% 1RM)

3rd min – 5 Strict Pull-up’s (75% 1RM)

etc…

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Score = Load & Reps

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then…

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Workout of the Day, WOD – 25 Nov 2015

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

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1) Complete the following for time:

30 Thrusters (50kg/35kg)

20 Chest to Bar Pull-up’s

15 Box Jump Overs (76 cm/61 cm)

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Score = Time/TC plus 1 sec/rep missed

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then…

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2) AMRAP the following for 15 min:

By |November 25th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – 25 Nov 2015