Friday 18 July 2019

Warm Up: 

5 mins of easy jogging, biking or rowing followed by…
3 rounds, not for time of:
200 m shuttle run (100 m x 2, increase pace each round)
7 hip & back extensions
7 ring rows or pull-ups
2 Turkish get-ups, right arm – you choose load
2 Turkish get-ups, left arm – you choose load

Work Out: 

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35
12 Pull-ups

Thursday 18 July 2019

Warm Up:

2 rounds not for time of:

3 mins of jogging, biking, or rowing (increase pace each minute)

10 squats (squat therapy style) (see video below)

1x Burgener warm-up with empty bar (45/35 lbs)

Conditioning:

7 rounds, each round for time, of:

25 Air Squats

15 Burpees

Rest 2 mins between each round

17 July 2019, Wed

Warm Up
4 rounds not for time of:

40 single unders

8 stiff legged deadlifts, empty/light barbell

8 hang power cleans, empty/light barbell

8 bent over rows, empty/light barbell

8 push press, empty/light barbell

5 hip & back extensions

5 toes-to-bars, hanging knee raises or sit-ups

1 Turkish get-up, right arm – you choose load

1 Turkish get-up, left arm – you choose load

WOD

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Dumbbell Push Press, 50/35 lbs

16 July 2019, Tues

7/16/2019
Warm Up
2 rounds not for time of:

50 double unders

10 hip & back extensions

1x Burgener warm-up

WOD
1 Hang Squat Snatch, pick load Every 1 min for 30 mins.

Monday 15 July 2019

Warm Up:

4 rounds not for time:

1 min of jogging/biking/rowing

20 jumping jacks

5-10 push-ups

5-10 sit-ups

 

WOD

2 rounds (each for time)

15-12-9

Calorie BIke

GHD/AB mat sit ups

Push-ups

rest 3 min between each round