April2015

April2015

29 04 15 – Strict press

Warm up: *Jog 40m in between each exercise 10 forward lunges 10 side lunges 10 squats 10 squat jumps 10 push ups 10 mountain climbers 10 burpees   Mobs: Shoulder Lats Hip   Strength – Strict overhead press: 7-7-5-5-5-3-3   Metcon – 10 min AMRAP: 15 Box Jumps 24/20″ 10 Deadlifts[…]

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28 04 15 – Lets squat

Warm up: 40m jog 40m bear crawl 40m broad jump 20m inch worm 20m duck walk   Mobs: Squat prep   Strength – Back squat: 5-5-5-5-5   Metcon – for time: 20 burpees 20 hang squat cleans 60/45kg 20 bar muscle-up 20 hang squat cleans 60/45kg 20 burpees To scale[…]

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22 04 15 – Grace

Warm up: 2 mins get sweaty (row, jog, skip, practice a skill) 15 Wallball squat cleans 15 Wallball thrusters 40m Walking lunges   Mobs: Jerk prep   Strength – The Jerk: Technique work (PVC / empty bar) Push jerk 5-5-5 Spit jerk 2-2-2   Metcon – Grace: 30 clean and jerk[…]

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21 04 15 – Front squats

Warm up: 2 min jog 8 good mornings 8 wall squats 8 sit ups 8 kipping swings 8 pull ups 8 push ups *PERFECT FORM WITH ALL OF THESE MOVEMENTS PLEASE!!!   Mobs: Front rack positioning Lats Hips   Strength – Front squats: 7-7-7-7-7-7   Metcon: Buy-in: 50 Double Unders[…]

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20 04 15 – Gymnastics

Warm up: 40m hands and feet 4 burpees 80m jog 8 burpees 40m hands and feet 4 burpees   Mobs: T-spine Hips   Skill – Gymnastic development – 20 min EMOM: Select 2 gymnastic movements to develop and work on one every odd min and the other every even min These[…]

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