September2015

September2015

19 09 15 – Partner chipper

40 Deadlifts 70/45kg 40 Box jumps 24/20″ 40 Over bar burpees 40 Plate squats 20/15kg 30 Deadlifts 70/45kg 30 Box jumps 24/20″ 30 Over bar burpees 30 OH plate lunges 20/15kg 20 Deadlifts 70/45kg 20 Box jumps 24/20″ 20 Over bar burpees 900m run “You go I go” format Reps[…]

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18 09 15 – ring work

warm up: 2 rounds 30 seconds of each Dead hang Push ups Sit ups  squats Mobs: Hip Shoulder Core Skill – Ring Work: Skin the Cat  Supports L-Sit Levers Metcon: Cash in – 30 wbs 9/6kg Then 3 rounds of: 10 Burpee box jumps 24/20″ 15 toes to bar 20[…]

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17 09 15 – Nancy

Warm up: 2 min DUBs/run or row 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 Lats   Strength – Close grip bench press 5-5-5-3-3-3 Or SDHP – 5-5-5-3-3-3   Metcon – Nancy:[…]

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16 09 15 – Turkish get up

Warm up – get sweaty: 8 mins of skipping, rowing, running, practicing a skill or generally warming up Mobility: Prep for the get up, focus on the shoulder and hip Strength / Technique – Turkish get ups:  3-3-3-3-3-3-3 (Kettlebell or barbell) 1 get up on each side = 1 rep Metcon[…]

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14 09 15 – handstands

warm up – 2 rounds of: 30 seconds dead hang 30 seconds push ups 30 seconds sit ups 30 seconds squats   Mobs: Shoulders Lats   Skills – handstands: Conditioning 1 rounds of tabata – alternate hollow holds and arch holds 10 inchworms – hold for 10 seconds in an[…]

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10 09 15 – squat clean

Warm up: 10 air squats 60m high knees 40m walking lunge 20m inch worm 10 wall squats Mobs: Hip Shoulder Lats Strength – Squat Clean: 5-3-2-2-2-1-1 Metcon: 5 HSPU 10 strict pull ups 20 box jumps 24/20″ 30 sit ups 40 squats 50 burpees RX CLASS: Metcon – Linda (aka “3 bars[…]

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09 09 15 – Muscle up

Warm up – 2 rounds: 30 sec dead hang 30 sec push up 30 sec sit up 30 sec squat Mobs: Shoulder Lats Technique – Muscle up: Beginner (conditioning) – false grip ring row / deep ring dips / negative movement Intermediate – conditioning as above + Attempting the ring muscle[…]

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