August2015

August2015

20 08 15 – STOH

Warm up: 4 min jog, skip or row 10 kipping swings 10 pass overs 10 OHS 20m inch worm   Mobs: Shoulders   Strength – STOH Strict press 5-5-5 Push press 3-3-3 Push jerk 2-2-2 Metcon – 3 rounds for time of: 31 abmat sit ups 13 OH lunge 20/10kg 31 air[…]

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18 08 15 – AMRAP

Warm up: 2 min DUBs Then 3 rounds with an empty bar or pvc pipe of: 5 back squat 5 push press 5 romanian deadlifts 5 good mornings   Mobs: Chest Shoulder   Strength – Close grip bench press 5-5-5-3-3-3   Metcon – AMRAP 18 Minutes: 24 Double Unders 12 Push-ups[…]

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10 08 15 – Karen

Warm up – 2 rounds, 30 seconds on each: dead hang push ups sit ups squats Mobs: Shoulders Hips Lats Conditioning (15 mins): 10 min EMOM 3 MU (bar or rings) Beginner: use this time to work on your kipping technique, your coach will provide you with a partner drill[…]

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12 08 15 – Split Jerk

Warm up: 3 rounds of: 8 ring row 12 push ups 16 squats   Mobs: Shoulder Lats Hip   Strength – Split Jerk: Beginners – Technique development Intermediate – 3-3-3-3-3 Advanced – Work to a 1rm   Metcon – 16 min AMRAP: 6 HSPU 9 Burpees 12 abmat sit ups[…]

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10 08 15 – HSPU

Warm up – 2 rounds: 30 sec dead hang 30 sec push up 30 sec sit up 30 sec squat Mobs: Shoulders Lats  Strength/skill – HSPU: 10 min movement and efficiency review 10 min to work to a max deficit for 2 reps Metcon – 21-15-9 Deadlift 100/75kg Pull up[…]

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