September2014

September2014

Bent over row

Warm up relay: Lunge High knee Bum kicks Hands and feet Crab walks Kariokes   Mobility: Back Hips Front rack Core   Strength: Barbell bent over row 9-9-9-9-9   WOD: 20 min AMRAP: 5  box jumps 30/24″ 10 FS 60/40kg 15 knees to elbow

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Snatch complex

Warm up: 50 SU 12 wall ball squat cleans 18 wall ball shots 1 min dead hang   Mobility: Hip Shoulder Back   Technique: 15 min EMOM 1 snatch grip deadlift 1 hang squat snatch 1 power snatch from the ground If you are just beginning with the snatch movement[…]

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Thrusters

Warm up: 8 of each of the following: lunge side lunge squat squat jump Press up burpee   mobility: Front rack hip bottom squat   endurance: Thrusters, what is your max unbroken set? 40/30kg   WOD: 21-15-9 Overhead squat 40/30kg wall ball shot 12/9kg burpees

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Levers

Warm up: Jog 200m 5 ring dips 10 abmat sit ups   Mobility: Core Shoulders   Lever practice Today we will look at levers, how to start and how to develop these movements to create a bullet proof core.   WOD: 1:30 on each station for total reps: Toes to[…]

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Push Pull Squat

Warm up: 2 rounds 8 pull ups 8 squat jumps 1 wall walk   Mobility: Chest Back   Strength: Bench press 6-6-6-6-6-6   Technique review: Rope climbing   WOD: Complete as many rounds as possible in 15 minutes 1 rope climb 15/10ft 15 push ups 30 squats

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Clean and jerk

Warm up: 10 wall ball cleans 10 wall ball shots 10 kettlebell swings   Mobility: Hips Shoulders Front rack positioning   Technique review and strength complex, 10min EMOM: 1 power clean 1 squat clean 1 clean and jerk   WOD: A: 4min max distance row   B: 4min AMRAP: 12[…]

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