Monday, 18 November 2019

Warm-Up. Banded Lat Pull Downs x 10-15 per arm Y’s, T’s & W’s x 5 reps each Lunge Matrix x 3 steps to each position Followed by… 5 Sets: Barbell Row x 10-15 Strict Pull-Ups x 5-12 Rest 30 Then… Part A: team of 2 of…

Friday, 15 November 2019

Part A: Two sets of: C.A.Rs @ shoulder 20 Second swing (hollow and arch)from Pull-Up bar Hindu Push-Ups x 10 reps Thread the needle 5r eps each side Kettlebell Cossack Squat x 8 reps each leg Chipper WOD Part B: At 3,2,1,GO! perform…

Thursday, 14 November 2019

Earm Up: Empty Barbell Movement Primer Three sets of: Overhead Squat x 5 reps (use a progressively narrower grip for every set) Rest as needed Followed by… Two sets of: Front squat x 5 reps @ 2210 Rest as needed Followed by… Two…

Wednesday, 13 November 2019

Warm-Up. Oblique opener breathing Banded Scarecrow x 30 seconds Lat Stretch band x 40 seconds per arm Lunge Matrix x 5 steps each direction Plank Shoulder Taps x 30 sec Followed by… Part A: 3 sets 12min Emom Goat Bag Hinges x 10…

Tuesday, 12 November 2019

Cars: Hips, t-spine and Wrists Cars Part A: Two sets of: 30 Second Side Plank (left) 30 seconds dumbbell row (left) 30 Second Side Plank (right) 30 seconds dumbbell row (right) Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single…

Monday, 11 November 2019

Cars Ankle, knee, hip, scap, shoulder joints Part A: 4 sets of: 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Wall slides 30 sec Rest 15 seconds 2 Kettlebell Squat Clean x 8 reps Rest 15 secon 2 Kettlebell Cossack …

Friday, 8 November 2019

Warmup 10 min Cars wrist scap spine and shoulder prep. shoulder Active inputs yield more results 3 rounds 5 banded TYW each 10 Plank rotations 30 sec wall sits Part A: 12 min Emom Set 1) 6 reps barbell strict press Set 2) 8…

Wednesday, 6 November 2019

Dynamic Mobility ACTIVATION AND WARM-UP 3 rounds of 30sec 10 transition A) bear crawl B) Alternate rev lunges C)Russian Baby Makers x 10 reps D)Active plank - elevated rocking frog E) windmills Part A: 5 sets of 12 back Squat @ 65%…

Tuesday, 5 November 2019

Warmup Cars Pails and Rails 5 min Emom 30 Double-unders practice Part A: Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – strict Pullups x 8 -12 reps Station 2 – rev side laterals x 12 reps Station 3 – Single-Arm Dumbbell…

Monday, 4 November

Warm up Coache's choice In house Scaled version for Open 20.4 15 Clean and Jerk (50% of RM) 30 Box Step Up 10 Clean and Jerk (50% of RM) 30 Box Step Up 5 Clean and Jerk (60% of RM) 30 Weighted Box Step Up 5 Clean…