Complete as many rounds as possible in 25 minutes of:
-25 steps single-arm dumbbell overhead lunges (35-20)
-25 calories Row
– 25 GHD situp, or weighted situp (35/20)
Tuesday Dec 13th, 2016
December 13, 2016 / By j0ssy
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Monday Dec 12th, 2016
December 12, 2016 / By j0ssy
Big clean complex:
Complete 4 sets of the following for max load:*
1:
-High hang squat clean (hip)
-Hang squat clean (knee)
-Squat clean (floor)
-Push press
2:
-High hang squat clean (hip)
-Hang squat clean (knee
-Squat clean (floor)
-Push jerk
3:
-High hang squat clean (hip)
-Hang squat clean (knee)
-Squat clean (floor)
-Split jerk
* Parts 1 to3 make one set. Bar only rests on the floor after each overhead movement. Increase load at each set to find max load for the complex.
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Sunday Dec 11th, 2016
December 11, 2016 / By j0ssy
45 minute amrap:
-800m run
-80 air squats
-8 muscle-ups*
*variations include: 24 chest to bar kipping pull-ups, 16 strict ctb pull-ups, strict chin over bar, 24 kipping chin-over bar
**Can’t run? sub 1,000 m row**
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Friday Dec 9th, 2016
December 9, 2016 / By j0ssy
WOD
4 rounds for time:
-800m run
-7 strict pull-ups
-9 overhead squats, 135/95
-11 push-ups
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Thursday Dec 8th, 2016
December 8, 2016 / By j0ssy
Today is our front split series! Flexibility and Mobility are just as important as other components of fitness. To be a well rounded athlete, mobility and flexibility is crucial! Come get flexy with us this Friday!
1)
-60 calf raises with heels and toes touching. Keep knees locked and together
2)
-90s elevated seiza
3)
-60 calf raises with heels together and toes out.
4)
-90s squatted seiza.
5)
-60 calf raises with toes together and heels out as far as possible.
6)
-90s curled seiza.
7)
-10 R of 2 pike 2 squat
8)
-2 min standing pike
9)
-10 R of 2 pike 2 squat (round 2)
10 and 11)
-1 min kneeling Achilles stretch on each side.
12 and 13)
-90s Standing Achilles stretch on block (each side). Keep heel down.
14 and 15)
-90 s narrow hurdler on block/ab mats
16 and 17)
-90 s wide hurdler on block/ab mats (each side)
18 & 19)
– 90s standing single leg pike each side
20 & 21)
-90s Vertical lunge bent (each leg)
22 &23)
-90s Vertical lunge (straight) (each side) .
24)
– 2 min standing pike
If the chest is not on the knees, the pike still has room for improvement
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