Monday November 23, 2015
Strength: 3 x 10 overhead walking lunges 3 x 3 power clean WOD: Jackie 1000m row 50 thrusters (45/25) 30 pull ups
Friday November 20, 2015
Strength: 4 x 5 floor press – 60% of 1RM for all sets 4 x 8 russian twists (8 per side) WOD: Run 400m, rest 90 seconds Run round 1 and 2 as warm up Run round 3 fast to set pace Continue to run rounds until pace falls by 10%
Thursday November 19, 2015
Bring gear for rope climbs. There will be a few in gymnastics. Strength: Jerk progression to warm up then 3 x 3 split jerk – go heavy WOD: 21 Jerk (60%BW/40%BW) 21 burpee 15 push press (60%BW/40%BW) 15 over the bar burpee 9 press (60%BW/40%BW) 9 bar facing burpee
Wednesday November 18, 2015
Strength: Clean progression to warm up then 3 x 3 Clean full squat) – go heavy WOD: 100 unbroken wall balls (20/14) 100 unbroken V ups **each time you break, run 200m and switch movements
Tuesday November 17, 2015
Strength: 4 x 5 push press 4 x 5 back squat – 60% of 1RM for all sets WOD: 4X 1:00 double unders 1:00 kettle bell swing (53/35) 2:00 rest