Month: January 2016

11th January 2016

Warm up 3 rounds of 100 singles 5 burpees, 10 push ups, 15 squats, 20 Back extn Skills Lunges, WOD – 21-15-9-6-3 for time Power clean – 95/55lbs Burpees O H Lunges – 25/15lbs After bash Mobility – Hip and Shoulder

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9th January 2015

Warm up Dynamic Skills Double unders WOD – Bench Mark Girl – Annie 50-40-30-20-10 reps of Double unders Sit ups After bash Yoga poses – TadaAsan, ParvatAsan NatarajAsana, PawanmuktAsan

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8th January 2016

Warm up 5 minutes Jump rope 2 rounds of barbell warm up Skills Deadlifts WOD – 1 Deadlifts 5 x 5 5 minutes rest WOD – 2 AMRAP in 6 minutes 3 burpees 6 Push ups After bash DU

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6th January 2016

Warm up Dynamic Skills Ring dips   WOD – EMOTM for 20 minutes 7 Ring dips ODD minutes 14 Pike Sit ups – EVEN minutes   After bash Hand stand hold (Try to go off the wall)

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5th January 2016

Warm up 3 rounds of 100 Singles 10 Burpees 10 Striders 10 Hamstring kicks   Skills Hang Squat clean   WOD – AMRAP in 15 minutes 20 Overhead Lunges – 25/15lbs 5 Hang Squat clean – 115/65lbs   5 minutes rest   3 minutes max effort Plank hold (For better intensity use load on your […]

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4th January 2016

Warm up 3 rounds of 50 High Knees, 50 Butt kick 50 Back extn, 50 Butt Bridge 10 Push ups, 10 PVC Thrusters Skills Thrusters   WOD – 5 rounds for time 50 Lateral hops 20 Thrusters – 45/35lbs 10 Toes to bar   After bash Yoga poses Vajra, Bhujang, Dhanura, Hala Asans

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2nd January 2016

Warmup 3 rounds of 100 singles, 10 lunges, 10 pull ups 10 Sit ups, 10 Back extn Skills All WOD – 5 rounds for time 4 Cindys ( 5pull ups, 10push ups, 15Squats) 60 Double Unders After bash Stretch  

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