August2016

August2016

26 08 16 – Core

Warm up: Coaches choice   Mobs: Core prep     Strength – Core circuit – 1 min on each – 2 rounds: L-sit hold (choice of rings, parrelletts, box or floor) 20s rest Burgener sit up 20s rest Side raise (Right) 20s rest Side raise (Left) 20s rest Toes to[…]

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25 08 16 – Strict press

Warm up: Get sweaty then: 20 PVC OH press 20 PVC OH lunges 20 PVC pass overs   Mobs: Shoulders Back   Strength – Strict shoulder press: 8-8-5-5-3-3-3   Met con – 18 min EMOM: 5 burpees, then… max rep thrusters 60/40kg Always start with 5 burpees on each minuite. Score[…]

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24 08 16 – McGhee

Warm up: Dynamic movements lead by your coach   Mobility: Lower back Hamstrings shoulders Hips   Met con – McGhee – 30 min AMRAP: 5 Deadlifts 120/85kg 13 Push ups 9 Box jumps 24/20″ To maintain consistency throughout this workout why not perform it as a E2MOM (1 round every 2 mins)[…]

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22 08 16 – Squat

Warm up: Tabata skipping   Mobility: Squat prep   Strength – Back squat: 3-3 @ 75% 3-3 @ 80% 2-2-2 @ 85% 2-2 @ 90%   Met Con – For time: 100-80-60 Double Unders 21-15-9 Thrusters 40/30kg (100 dubz, 21 thrusters, 80 dubz, 15 thrusters, 60 dubz, 9 thrusters)

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