MONDAY 31 JULY 

WARM UP
Tape your hands, then
3 rounds
6 little kips
5 big kips
4 knees to chest
3 toes to bar/chin height

straight into the work for the day.
BAR MUSCLE UP / RIG TEKKERS

If you can do 10x Rx pullups linked:

L1: 4 x 8 or 5 x 4 linked bar muscle ups.
For every failed rep, 3x GHD sit ups.

L2: Practice BMU with bands

If you are working on getting your Rx pullup
Set up the scale you have been working on, and try to get 3 reps of each of these movements:
1. Kipping in a band.
2. Kip + pull
3. Kip + pull + push away
4. Linking kipping pullups without losing rythym.

WOD
27-21-15 reps for time of:
Thrusters @ 42.5/30kg
Pull-ups

Rx = 7 mins
Full cap = 17 minutes

Wednesday 26 July 
​
HANDSTAND WALK - 20 minutes
L1:
6 minutes warming up HSW, then
14 min AMRAP
- Max feet unbroken HSW
- Same number of calories on Bike

L2: Practice "steps" against the wall, then try to move to the crash mats
L3: HS tekkers and scales

WOD
3 rounds for time of:
Run 800 meters // 400m
50 jumping lunges // 30 jumping lunges
50 sit-ups // 30 sit ups

Time cap = 18 minutes

Purpose of this wod is INTENSITY, moving faster than you want to move. If you don't think you will finish the full reps in the 18 minutes, scale the numbers, GO FAST AND GET IT DONE.

COOL DOWN
1. Cobra stretch - 5 x
2. Neck stretch - stand straight up, let head fall forward with chin towards chest. Don't force it. Then let head fall to the left, to the back and to the right, each for about 10-15 seconds
3. Trunk stretch - lay on back, bend left leg and tip it towards the right floor. try to keep shoulder blades flat on the floor.
Repeat on other side, then once again. 

Tuesday 25 Jul 2017

CUE UP LOUD LIFTING MUSIC!
​
BURGENER WARM UP
With a PVC pipe:

3 x down and ups
3 x high elbows
3 x muscle snatch
3 x overhead squat
3 x full snatch


SNATCH
5-4-3-2 Warm up sets, increase weight each time, no need for touch and go. Combine with any additional mobility you require.

You then start your 8 lifts.

NEW: Any new members get a full review of the snatch movement
Snatch - Power or Squat
1-1-1-1-1-1-1-1 (8 singles)

Increase weight each round until completed, or failure.
Record hit and failed lifts.
Score = total kg of top 6 successful lifts

If you PB, ring the bell!

WARM UP - 7 MINUTES
30-20-10
Jumping lunges
Empty bar push press

WALLBALLS - 15 minutes
L1: If you can Rx your wallballs
Wallball target practice - ACCURACY
Do six up and downs

Wallball to the :
6 foot line
7 foot line
8 foot line
9 foot line
10 foot line
11 foot line
and back. If you miss one, start that set again.
Use the bricks as lines.

L2: Anyone who struggles with wallballs: TEKKERS to improve efficiency and determine the correct scale for the WOD.
PULLUPS - 12 MINUTES

EVERYONE: TAPE YOUR HANDS IF NECESSARY

L1: If you've got slick butterflies nailed...
1 strict pullup +
1 kipping pu +
1 butterfly pu +
1 butterfly chest to bar

2-2-2-2
3-3-3-3 ...
L2: Got kipping pu? Practice butterfly.
L3: Working on kipping PU in a band? Practice and determine scale for WOD

2016 Regional Events 3
For time:
104 wall-ball shots
52 pull-ups

M: Black ball / Top line 10ft
W: Red ball / TOP LINE, 10FT.

Regionals time cap = 6 minutes
Our cap = 15 mins

COOL DOWN
​1. Adductor / lat stretch - sit with legs out in front as wide as you can, reach over your head with your right arm towards your left foot - hold for a count of 15, then take left arm towards right foot for a count of 15.

2. Ankle/quad stretch - sit on your legs so that your bum is resting on your heels. lean back to increase the stretch in your quads and ankles, then relax. Repeat for a count of 20.

Friday 21 July

Happy 30th Birthday Will!

"TallBoy"
​
30 minute AMRAP

30 wallballs
30 double unders
30 box jumps @ 24/20"
3 bar muscle ups
300m row 

Tuesday 18 July 
​
Dynamic warm up and mobility:
20 minutes

15 empty bar push press
Then, 2 front rack mobs of your choice
- Global roll out with foam roller
- peanut roll out
- lacrosse ball in anterior shoulder
- tricep smash
15 empty bar push press retest

15 empty bar front squat
Then, 2 squat mobs of your choice
- ankle stretch with plate/voodoo
- couch stretch
- lizard stretch
- pigeon stretch
15 empty bar front squat retest

15 empty bar thrusters, then start building towards work sets



Thruster 5-5-3-3-3-1-1-1-1 reps

Working towards a 1RM thruster.
Score is total number of kgs, so record each set/lift as either a hit or a miss.

Increase weight each round until completed, or failure. If you fail twice, you may strip weight down and complete the reps.

Racks may be used. 

Monday
17 Jul 2017

6 min AMRAP

1 length walking lunge with plate overhead
8 knees to elbows/ knees up
1 length walking lunge with plate overhead
12 plate ground to overhead

"BAR MUSCLE UP / RIG TEKKERS

EVERYONE DOES
3 x 5 little kips (all shoulders, no hips)
3 x 4 big kips (shoulders + hips)

If you can do 10x Rx pullups linked:

L1: 1-2-3-4-5... BMU LINKED
L2: Practice BMU with bands

If you are working on getting your Rx pullup

L3:

Try 2-3 reps at a time of each of these
1. Kipping in a band.
2. Kip + pull
3. Kip + pull + push away
4. Linking kipping pullups without losing rythym. "


"Tabata row/bike (4 mins)
Rest 1 minute
Tabata squats (4 mins)
Rest 1 minute
Tabata row/bike (4 mins)
Rest 1 minute
Tabata kb swings @ 32/24kg (4 mins)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Your Tabata score is the LEAST number of calories rowed/biked or reps performed in any of the 8 intervals.

Thursday 14 July

​WARM UP
35 medball cleans for time.
 
 SQUAT CLEAN and JERK
L1: Build this complex:

1 SQUAT CLEAN
1 HANG CLEAN
1 PUSH JERK

Perform the WOD at no more than 75% of your heaviest weight.

L2:
Keep weight light and do
3 cleans + 1 push jerk
focus on the SHRUG and UNDER of the clean.
 
WOD 
5 minute AMRAP

Squat clean and jerk @ 75/55kg

Wednesday 12 July​

WARM UP
20 pass throughs
10 tuck jumps
5 burpees
3 rounds

PULLUPS - 15 minutes

Everyone starts with:
3 x 5 little kips (all shoulders, no hips)
3 x 4 big kips (shoulders + hips)

L1: If you are able to do 10 unbroken Rx kipping pullups
For quality, not for speed
35 L-sit / Rx strict pullups

L2: Try 2-3 reps at a time of each of these
1. Kipping in a band.
2. Kip + pull
3. Kip + pull + push away
4. Linking kipping pullups without losing rythym.

For time:
1,200-meter run
75 pull-ups // 50 pullups
800-meter run
50 pull-ups // 35 pullups
400-meter run
25 pull-ups //15 pullups

23 minute CAP

Any athlete may choose to scale to the lower number of reps, athletes using bands are strongly encouraged to do so and to focus on making sure they are completing the movement standard on each rep.

Movement standards are to be maintained at all times.

PISTOLS: 10 MINS

1. 30 squat therapy
2. 30 alternating pistols to a 20" box
3. 30 alternating pistols to a bench
4. 20 alternating pistols to a wallball
5. 20 alternating pistols


HANDSTAND - 12 minutes

If you are able to handstand walk:
Spend 12 minutes warming up and practicing

If you are able to handstand:
Spend 12 minutes practicing steps on the spot

If you have never done a handstand:
Let's try!

20 min AMRAP

10 toes to bar
20 pistols, alt
25-foot handstand walk OR 20 steps on the spot against the wall (lift one hand off the floor, then the other) or 20 push press @ 20/15kg