December2016

December2016

31 12 16 – Savage Saturday

Metcon (AMRAP – Reps) After a lot of requests this week, here is a variation of last weeks Savage Christmas WOD, enjoy ūüôā 2 mins max reps on each station 1 min rest between each station Wallball shots Deadlift 80/50kg Air bike (cal) Ring dips Dumbbell thruster 30/20kg Row (cal)[…]

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30 12 16 – 22 Pump Street

Warm-up (No Measure) Warm up and mobilise with your coach Practice any movements from todays metcon   Metcon –¬†22 PUMP STREET (AMRAP – Rounds and Reps) 2 min AMRAP per station with a partner, 30 secs rest between stations, 3 rounds (22 mins total): Rope Climbs (work on a few[…]

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29 12 16 – Shoulder press

STOH Warm up and Pre activation (No Measure) 2 min dubz practice PVC dislocates / pass overs 10-15 reps Banded pull aparts 10-15 reps Scap Push-up 10-15 reps Plank shoulder taps 10-15 reps   Weightlifting –¬†Shoulder Press (8-8-8-8-8) Super set with 10 weighted deltoid raises   Metcon –¬†Elizabeth (Time) 21-15-9[…]

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28 12 16 – Pause squats

Squat warm up and pre activation (No Measure) 2 mins getting sweaty then… 20m duck walk 20m horse walk 40m lunge, twist, squat 3×3 jefferson squat mobilise hip and ankle   Weightlifting –¬†Paused Back Squat (4-4-4-4-4-4) 3 second pause at the bottom of the squat. Stay tight throughout the lift.[…]

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27 12 16 – Suitcase deadlift

Deadlift warm up and pre activation (No Measure) Get sweaty then… Neural flossing Sumo good morning Grass pickers Internally rotated hip hinge Stiff leg DL with empty bar   Weightlifting –¬†Suitcase Deadlift (5×6)   Metcon (AMRAP – Rounds and Reps) –¬†20 min AMRAP: 2 rounds of Cindy¬†(5 pull ups, 10[…]

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23 12 16 – HSPU

STOH Warm up and Pre activation (No Measure) 2 min dubz practice PVC dislocates / pass overs 10-15 reps Banded pull aparts 10-15 reps Scap Push-up 10-15 reps Plank shoulder taps 10-15 reps   Gymnastics –¬†Handstand Push-ups 5-5-5-5¬†then 1 atempt at a max unbroken set Beginners work on a negative[…]

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22 12 16 – Front squat

Squat warm up and pre activation (No Measure) 2 mins getting sweaty then… 20m duck walk 20m horse walk 40m lunge, twist, squat 3×3 jefferson squat mobilise hip and ankle   Weightlifting Front Squat (4×10) Superset with 10 rebound box jumps   Metcon –¬†5 rounds for time: 30 WBS 9/6kg[…]

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21 12 16 – Bench press

Chest warm up and pre activation (No Measure) Get sweaty then… Bodybuilder pose (learn how to use your chest)- 1 min Hanging scap pulls 3×8 Banded “W” press Shoulder cars – 8 each side 20 push ups   Weightlifting Bench Press (5×5)   Metcon (4 Rounds for reps) –¬†TABATA: AKBS[…]

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This weeks strength and technical focus

Monday¬†–¬†Overhead Squat Tuesday¬†–¬†Sumo Deadlift Wednesday¬†–¬†Bench press Thursday¬†–¬†Front squat Friday¬†–¬†Handstand push ups Saturday – Savage Saturday (Christmas WOD) Please note we sometimes make last minute changes to our programming.

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