Recovery Day
Goat Practice ( pick two gymnastic movements you need to improve and work on those)
Odd Object Conditioning
2 RFT:
100m Sled
200m KB Farmers Carry, 1.5/1 pood
Wednesday, September 30, 2015
Tuesday, September 29, 2015
Wednesday 30th September 2015
Strength
EMOMx10: 2 Back Squat Across
Gymnastics Pushing
Hanstand Pushups Strict and Drills for strict
WOD
3 Rounds for time:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14lbs
Rest 2 minutes
EMOMx10: 2 Back Squat Across
Gymnastics Pushing
Hanstand Pushups Strict and Drills for strict
WOD
3 Rounds for time:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14lbs
Rest 2 minutes
Monday, September 28, 2015
Tuesday 29th September 2015
Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better.
Run
EMOMx24:
Odd: 200m
Even: Rest
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better.
Run
EMOMx24:
Odd: 200m
Even: Rest
Sunday, September 27, 2015
Monday 28th September 2015
2. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 62.5/42.5kg
Ring Dips
3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 62.5/42.5kg
Ring Dips
3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.
Saturday 26th September 2015
“Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 24/16kg
9 Burpees
9 KBS, 24/16kg
9 Box Jumps, 24/20
AMRAP 9 of:
9 KBS, 24/16kg
9 Burpees
9 KBS, 24/16kg
9 Box Jumps, 24/20
Thursday, September 24, 2015
Friday 25th September 2015
Heavy 2-rep Front Squat
Back Squat 3 x 10
Pausing Clean Pull
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds
Back Squat 3 x 10
Pausing Clean Pull
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds
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