Month: June 2016

WOD – 1st July 2016

Warm up Group Dynamic warm up Skills Power and Squat clean WOD 1 – Strength 1 Power + 2 Squat clean x 5sets WOD 2 – Conditioning 4 rounds for time of: 50 double-unders 25 Air squats 15 burpees After bash Kipping pull ups  

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29th June 2016

Warm up 3 rounds of 10 each Samson stretch Hindu push ups Striders Wall twist Run Skills All WOD – Chipper For time 50 Box step up – weighted 40 Lunges 30 KBS – 16/24 20 Burpees 10 HSPU 20 Burpees 30 KBS – 40 Lunges 50 Box step ups – weighted After bash Stretch

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WOD – 28th June 2016

Warm up Dynamic + barbell warm up Skills Power clean WOD – 1 – Strength Power clean 3reps x 5 sets WOD – 2 – Conditioning Bench Mark Girl – Elizabeth 21-15-9 reps of Power clean – 135/95lbs Ring dips After bash Roll and stretch

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25th June 2016

Warm up 21-15-9 reps of Squats, sit ups, dips 300 singles Skills WOD – 5 rounds of 20 Sand bag step ups 20 Push ups – HR 20 Hollow rocks 20 Back extn 20 sec Active hang After bash Practice – DU Stretch Evening OLY session with Coach Pradeep

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24th June 2016

Warm up 300 singles 10 run 10 scorpions 10 back extn 10 iron cross 10 sit ups Skills Shoulder press WOD – 1 – Strength – PR Shoulder press 5-5-4-4-3-3-2-2-1-1-1 WOD – 2 – conditioning AMRAP in 10 minutes 75 wall ball shots – 20/14lbs 90 DU 20 Pull ups After bash Stretch

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22nd June 2016

Warm up Coach’s choice Skills SDHP WOD – 1 – Sumo deadlift 5 sets of 3 reps WOD – 2 – Conditioning For time 21-15-9 Thrusters – 95/65lbs 9-15-21 SDHP – 95/65lbs Cap time – 11 minutes After bash Stretch

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20th June 2016

Warm up Dynamic Skills All WOD – 1 – bench mark girl – Cindy AMRAP in 20 minutes 5 pull ups 10 push ups 15 squats WOD – 2 Core attack After bash Yoga poses

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18th June 2016

OTB – evening Morning – WOD Warm up 3 rounds of 10 each Burpees Squats Push ups Dips Skills Goblet squats WOD – 1 Amrap 15 mins 15 burpee box jumps 30 Double unders 15 OH Lunges – KB WOD – 2 Core attack After bash Mobility

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17th June 2016

Warm up 300 singles Barbell warm up Skills Deadlift WOD – 1 – Strength – PR day Deadlift 5-5-4-4-3-3-2-2-1-1-1 WOD – 2 Max effort in 2 minutes 1) Wall walk 1 minute rest 2) Burpee box jump 1 minute rest 3) HSPU After bash Roll and stretch

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