March2015

March2015

31 03 15 – Back squat

Warm up: 40m jog 40m bear crawl 40m broad jump 20m inch worm 20m duck walk   Mobs: Hip Ankle   Strength – Back Squat: 7-7-5-5-3-3   Metcon – 4 rounds for time: 5 bar muscle ups or (intermediate – 5 C2B pull ups + 5 push ups/ beginner – 5 pull up[…]

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30 03 15 – Push

Warm up – 2 rounds of: 50 su 20 air squats 10 push ups   Mobs: Shoulders Hips   Strength – STOH: Strict 7-7-7 Push 5-5-5 Jerk 5 mins to find 1rm (push jerk or split jerk)   Metcon – 15 min AMRAP: 5 Power Cleans 70/45kg 5 Front Squats 70/45kg 10 Push-ups[…]

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27 03 15 – 15.5

Warm up and Mobility: Instructor led   Metcon – 15.5: 27-21-15-9 Row (callories) Thrusters 43/30 (scaled 30/20)   Today we will be running the metcon in waves of 4 throughout the session, during the rest of the time we will be working on gymnastic movements. This is something we will be focusing on heavily[…]

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23 03 15 – Back squat

Warm up: Roxane loves burpees   Mobility: Banded hip stretch Lat smash Banded shoulder stretch   Strength – back squat: 5-5-5-5-5-5-5   Metcon – for time: 10-9-8-7-6-5-4-3-2-1 pull ups 5 thrusters 40/30kg and 10 burpees over the bar after each round of pull ups! 20 min time cap

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