March2016

March2016

31 03 16 – STOH

Warm up – 3 rounds: 5 down ups 10 kip swings 15 sit ups   Mobility: Lats Shoulders and upper back   Strength – STOH presses: Strict 7-7-7 Push 5-5-5 Jerk 2-2-2   Met Con – 2 RFT: 10 Pull ups 20 Hand release push ups 30 Sit ups 40 Air squats[…]

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29 03 16 – Row

Warm up: 5 mins getting sweaty   Mobility: Quads Hamstrings Lower back Glutes   Conditioning – 16 min EMOM: ODD – Row as far as possible in 45s Even – 10 – 15 hip thrusts (lie on the floor, drive your hips towards the celing, squeeze your glutes. Add a weight[…]

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28 03 16 – Chelsea

Warm up: Coaches choice   Mobs: Squat prep   Strength – Back squat: 5-5-5-5-5 – Perform 5 second pause in the bottom of the squat – keep that core tight   Met Con – “Chelsea” EMOM for as many rounds as possible: 5 Pull ups 10 Push ups 15 Squats[…]

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Partner Chipper

  With Partner, 1 working at a time. Each partner completes all reps 100 walking lunges (50 reps each leg) front rack x2 16/12kg kettlebells 50 double unders 50 GHD situps 50 double unders 50 KB swings 32/24kg 50 double unders 50 T2B 50 double unders 50 burpees 100 double unders[…]

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25 03 16 – midline

Warm up: Coach choice   Mobs: T-spine Hips Shoulders   Strength – Core circuit – 1 min on each – 2 rounds: Hollow rocks or hold if rocks are not possible 20s rest weighted hip extension 20s rest Ab mat situp 20s rest Strict TTB or K2E 20s rest V-sits[…]

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24 03 16 – Jackie

Warm up: 5 mins getting sweaty. Run, row or skip, practice a skill or perform some dynamic movements   Mobility: Overhead prep   Strength – 5 rounds for max load of Shoulder Complex: 4 Shoulder Press 3 Push Press 2 Push Jerks 1 Split Jerk   Met Con – “Jackie” 1000m[…]

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22 03 16 – Handstands

Warm up: Coaches warm up   Mobility: Back and lats Shoulders and triceps     Skillz and conditioning – Handstands: Conditioning 1 rounds of tabata – alternate hollow holds and arch holds 5 wall walks + 5 handstand shrugs per wall walk 2-3 attempts of a max handstand hold –[…]

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