November2014

November2014

28 11 14 – STOH

Warm up: Dynamic movements   Mobility: Full body   Strength: Strict STOH press 7-7-5-5-3-3   Metcon: A: 15 minute EMOM Minute 1: 2 rope climbs 12/15ft (if your feeling tough go legless!!!) Minute 2: 12 burpees Minute 3: 1 round of Cindy (5 pull up, 10 push up, 15 squats) rest[…]

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25 11 14 – AMRAP

Mobility: Today we are going to spend a good 20 minutes + working on various mobility movements.   Metcon: a: 6 min AMRAP 20 OH lunge 10/5kg 17 Box jumps 30/24″   Rest 3 mins   b: 7 min AMRAP 2 HSPU 7 C+J 50/35kg   Rest 3 mins   c:[…]

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24 11 14 – Tabata

Warm up: 2 min row 2 min jog 2 min inch worm   Mobility: Front rack Hips   Strength and conditioning: 16 min alternating EMOM of: 8 front squats 70/45 (From the floor, use rack to scale) 8 chest to bar pull ups   Met con: Tabata Burpees Toes to[…]

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20 11 14 – HSPU

Warm up: 2 min jog FLR Burpees   Mobility: Wrist Shoulder Hollow rock   Skill: HSPU Development, progressions and deficits   WOD: 3 rounds of 1 min on each exercise: Double unders L-sit (total seconds held) Wall ball shots 12/9kg chin over bar hold (total seconds held) Box jumps 24/20″[…]

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19 11 14 – Deadlifts

Warm up: 2 rounds of: row 250m 30 mountain climbers   Mobility: Hips T-spine Bird dogs   Strength: Deadlift 5-5-5-5-5 If your looking to improve your initial pull work at a deficit at 60% your 1rm   WOD: 13 min AMRAP 4 front squats 55/35kg 6 toes to bar 8[…]

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