30.12.13 - 5.1.14

Monday 30.12.13 (9:30am ONLY)

Focus

10-10-10
Deadlift (FORM over WEIGHT - Perfect every rep)
Pick a Weight you can lift for 3 sets of 10.
(10 mins CAP - 3 min a set approx.)

WOD (For Time)

10-9-8-7-6-5-4-3-2-1
Dead-ball Slams (20) x Double Reps
Box Jumps (24/20)
1st Drive Way Farmers Carry (2 x 10kg-20kg plates) between each set

(30 min cap)

Mobility/Finisher

Hip Flexor Stretch on SB - 2 min each side
Finisher: 30 burpees for time

Tuesday 31.12.13 - CLOSED
Wednesday 1.1.14 - CLOSED

Thursday 2.1.14

Focus

Warm up the movements (learn a SCALED option if need be)

WOD

3- Rounds

10 – HSPU (Box HSPU or pushup)
20 – V - Situps
30 – Jumping Squats holding a MB or Deadball (10/6)
20 – Hang Clean (60/40)
10 – Alternating DB Snatch (Your weight choice based on ability)

Core

SB Crunch
Prone Cobra
60/60 x 3

Friday 3.1.14

Focus

Strict Press

5-5-5-5-5

WOD (for time) 

400M RUN

Then complete
8 Rounds
10 SDHP (40/30)
10 Push ups

Then finish with

400M RUN

(25 min time cap)

Core
75 Hip Extensions
75 X-over crunches

Saturday 4.1.14

Focus

Warm up the loads for the Squat Clean (find a workout weight you are capable of)

WOD

20 min ODDS and EVENS EMOM
3 – Squat Clean (70/50)
10 – Chest to bar Pull ups


–Rest 5 min– Then in Heats of 6 people at a time

1000m Row (For time)
Max Effort 1000m Row

-Then- 

Mobility 

10 mins

Sunday 5.1.14

WOD

3 Rounds
1 min Row (Calories)
1 min Burpee
1 min Sprints
1 min KB Swings (24/16)
1 min REST

– REST – 5 mins

Power Clean

10×2 on the minute.
2 reps on the minute for 10 sets. Touch and Go.

Core

SB Crunch
Wall Sit

Monday 6.1.14

Focus

Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. 

Work on your weakest one... bands, strict, rings... etc 

Workout

25/15/10

SA DB/KB Push Press

Box Jumps

Burpee

For time..

Core

Russian Twist on SB

Prone Cobra

Tuesday 7.1.14

Focus

Find your 5RM DIP

Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.

Workout

AMRAP in 12 minutes

 7 x Power Cleans (65/45) 
14 x KB Swings (24/16)

Core

TVA 

Hip Extension

Wednesday 8.1.14

Focus

1.6km run 

WOD

Thruster (Add one rep each round)
Double Under x 2 reps each round

15 minute AMRAP

Core

Plank L

Plank R

Plank

30:30:30 x 3

Thursday 9.1.14

Focus

Work on your Snatch Technique

WOD

25 min EMOM

12 Cal Row
12 Snatch (35/20)
12 Burpees

Core

Mobility 10 minutes

Friday