Friday Jan 26th, 2018

January 26, 2018 / By j0ssy
Every 2.5 min
sprint uphill
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 8s (0:00)
Round 2 = 10s (2:30)
Round 3 = 12s (5:00)
Round 4 = 14s (7:30)
Round 5 = 16s (10:00)
Round 6 = 14s (12:30)
Round 7 = 12s (15:00)
Round 8 = 10s (17:30)
 
we are looking for higher power output over shorter duration
If you can’t run- no worries your coach will assign you an appropriate workout!
 
scaling as follows
first time hill sprinters will do only 3R. They can join any of the sprintsaccording to how they feel
 
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Thursday Jan 25th, 2018

January 25, 2018 / By j0ssy
Back Squat
3 x 10 @ 70%
 
 
“Death By”
Burpee Box Jump Overs 24/20
12min Time Cap
On top of the minute complete 1 Burpee Box Jump over, next minute 2 reps….keep going until you cannot finish the reps in the allotted time.
 
GB hollow back press
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Wednesday Jan 24th, 2018

January 24, 2018 / By j0ssy
10 min EMOM. Every minute perform
-2 squat snatches OR clean and jerk (use the movement you will be using in the WOD)
work up to WOD weight or above as you see most fit for your performance.
 
 
5 MINUTE AMRAP
In 5 minutes, complete as many rounds and reps of:
-(Level 3) Squat Snatches (155/105) 135/85) (115/65)
-(Level 2 & 1) Ground to Overhead (115/65) (95/55) 75/45) (65/35) (45/25)
 
This singlet is all about testing your Olympic lifting skills and your work capacity. Start by standing next to a preloaded barbell. At 3, 2, 1, Go, pickup the barbell and complete as many rounds and reps in the 5-minute time allowance.
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Tuesday Jan 23rd, 2018

January 23, 2018 / By j0ssy
20 min cap
-50 hip extensions
-5 rope climbs
-40 hip extensions
-4 rope climbs
-30 hip extensions
-3 rope climbs
-20 hip extensions
-2 rope climbs
-10 hip extensions
-1 rope climb
 
SCALING.. If you feel hip extensions are too tough, scale to:
a) 50% Rx number
b) arched body rocks. Keep ankles together and elbows straight
 
1 rope climb = 3 rope rows
 
 
Conga line taking turns with 5 to 10 ring swings
and MU transition skill work
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Monday Jan 22nd, 2018

January 22, 2018 / By j0ssy

“Three Position Snatch
(24 Reps)”
2×1 @ 35%
2×1 @40%
2×1 @45%
2×1 @50%
2×1@ 55%
2×1 @60%
2×1@ 65%
2×1 @70%

“Three Position Clean and Jerk
(8 Reps)”
1 @35%
1 @40%
1 @45%
1 @50%
1 @55%
1 @60%
1 @65%
1 @70%

 

Then 500m row time trial.

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