Monday 14-01-2019 A: Strict Press (4 x 5 @ 65% ) B: Pull-ups (4 x 5 ) C: Plank (4 x 1 min ) Staight arms WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 Single arm DB Push Press each side 10 Alt Snatches 10 Down Up Box Jump Tuesday 15-01-2019 A: […]
CONTINUE READINGMonday 07-01-2019 A: Front Squat (4 x 5 ) @65% B: Single leg lunge (4 x 10 each leg with DB ) WOD Metcon (4 Rounds for reps) 2min on 30s rest x 4 “A) 20/15 Cal Bike Buy In Then Max Wall Balls B) 20/15 Cal Row Then Max Box Step Overs “ Tuesday […]
CONTINUE READINGRed Iron CrossFit – Competitors Class A: Power Snatch (4 x 2 @ 75% ) Metcon (No Measure) “EMOM 8 Odd – 5 HPS Even – 40 DU’s “ Skill 15-20 min on bar skill WOD Metcon (AMRAP – Reps) In Pairs in 5 min Window “A) Complete 2 Rounds 20/15 Cal Row 20 TTB […]
CONTINUE READINGWednesday 02-01-2019 A: Back Squat (4 x 5 @60% ) B: Single leg lunge (4 x 5 each leg ) C: Inner Range Hamstring Hold (4 x 20s each side ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs YGIG 10 min AMRAP “12/10 Cal Bike 10 Box Jumps 10 Wall Balls “ Thursday […]
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Monday 17-12-2018 A: Back Squat (1 x 3RM ) WOD Metcon (AMRAP – Reps) 1 Min Max Cal Bike Tuesday 18-12-2018 A: Ring Rows (3 x 10) A1: Muscle-ups (3 x 1-3) Strict Ring B: Handstand Hold (3 x 1min ) B1: Handstand Walk (3 x 1 min) C: Deadhang (3 x 1 min) WOD […]
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Monday 10-12-2018 A: Deadlift (5 x 3 ) B: Inner Range Hamstring Hold (5 x 20s each side ) C: Reverse Lunges (5 x 10 ) KB/DB WOD Metcon (Time) 5 Rounds (10 min cap) 10 Russian KB Swings 8 Box Jumps 6 Burpees “ Tuesday 11-12-2018 A: Push Press (4 x 5 ) B: […]
CONTINUE READINGMonday 03-12-2018 A: Front Squat (5 x 3 ) 2s pause 70-75% B: Hip Abduction in Kneeling (5 x 20s each side ) C: Hollow Hold (5 x 20s ) Progress to hollow rock if able WOD Metcon (AMRAP – Reps) In Pairs 5 mins to accumulate 80/60 Cal Bike – then max air squats […]
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Monday 26-11-2018 A: Deadlift (5 x 3 ) all working sets @ 75% B: Bent Over Row (5 x 5 ) WOD Metcon (AMRAP – Reps) In Pairs 6 min AMRAP Max Cal Row Tuesday 27-11-2018 A: Push Press (4 x 5 ) B: Pull-ups (4 x 5 ) C: External Rotation with Band (4 […]
CONTINUE READINGMonday 19-11-2018 A: Back Squat (4 x 3 ) @75-80% B: Wall Climb (4 x 2 ) WOD Metcon (Time) For time (10 min Cap) “12-9-6 Thrusters @ 60/40kg HSPU/Hand Release Push Up” Reps for push ups = 18-15-12 Tuesday 20-11-2018 A: Single leg RDL (4 x 5 each leg ) B: Pull-ups (4 […]
CONTINUE READINGMonday 12-11-2018 A: Front Squat (4 x 3 ) B: V-Sits (4 x 10 ) WOD Metcon (AMRAP – Reps) In pairs 3min on 3min off x 3 “Row 300/250m 10 burpees over the rower Then Max DUs ” Partner 1 works for 3 mins while partner 2 rests, then swap for next 3 mins. […]
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