January2015

January2015

30 01 15 – Rope climbing

Warm up: 5 min instructor led dynamic warm up   Mobility: Lats Hips   Tekkers – Rope climbing: Beginner – Learn the technique Intermediate – Refine the technique Advanced – aim for 15ft in 2 pulls or as close as poss / develop the legless assent   Metcon – EMOM:[…]

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26 01 15 – handstands

Warm up: 2 min light jog, skip or row Then 2 rounds of: 15 Kipping swings 10 Hollow rocks 5 Wall walks   Mobility: Shoulders Lats   Tekkers: Handstands 20 minutes learning and developing the movement   Metcon: 5 rounds for time 11 pull ups 11 thrusters 40/35kg 11 box[…]

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24 01 15 – Filthy Fifty

Warm up: 2 rounds of: 25 jumping jacks 25 abmat sit ups 10 toes to bar   Metcon for time: 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 16/12kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 20/15kg 50 Back extensions 50 Wall ball shots, 9/6kg[…]

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23 01 15 – Pull ups

Warm up: Instructor led   Mobility: Lats Shoulder   Technique: pull ups, kipping and butterfly’s.   Endurance: 10min EMOM: Odd – 10 pull ups (kip or butterfly) Even – 16 alternating lunges 20/10kg plate OH   Metcon: 5 x RFT: 50 – DUs 20 – KB swings (you pick the[…]

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22 01 15 – Squats

Warm up: Dynamic   Mobility: Shoulder Hip   Strength: OHS 3-3-3-3 FS 5-5-5-5   Metcon – TABATA: GHD sit up Wallball shots 9/6kg V sit ups Row (cal) Complete a FULL TABATA set of 8 rounds of 20 seconds of work and 10 seconds of rest on each of the 4[…]

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21 01 15 – Deadlifts

Warm up: 1 minute jog 10 squats 10 forward lunges 10 side lunges 10 push ups 10 floor sprints 10 mountain climbers 10 burpees 1 minute jog   Mobility: Hips Hamstrings   Strength: Deadlift 7-7-7-7-7-7-7   Metcon – 15 minute AMRAP: 12 Front squats 60/45kg 21 Abmat situps 12 Bent[…]

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