Friday 02/09/2016

A. 4 Rounds 30sec ON/OFF Wall sit (bender ball between legs) B. E2M for 8:00 x12 KB single leg DL BOTC C. E2M for 10:00 Clean Complex x2 High hang x1 Hang x2 Front squat x2 Split jerk Build over the course up to 50-6…

Thursday 01/09/2016

DYNAMIC MOBILITY SLOW AND CONTROLLED GOLFERS ROTATION TRX TOE PROGRESSION a & b HIP SQUAT MOBILITY TRX BANDED SQUAT WITH OH PVC T-SPINE MOBILITY LEG LOWERING PROGRESSION ASLR PIGEON CORE TRAINING WORKOUT TRX 20MIN 45’ WORK…

Wednesday 31/08/2016

A. 3x15 Single Leg Bridge (fit ball) B. E2.5M for 3 Rounds s1: 500m Row s2: 25push ups + 15 t2b s3: 200m farmers walk Rx: 20/15

Tuesday 30/08/2016

A. E2M for 6:00 20 Hollow to sit up B. 5 Rounds 30 Kb clusters (single arm) 25 Dus 20 Kb snatch 25 Dus Rx: 20/10

Monday 29/08/2016

A. E2M for 6:00 12 Sumo DL   B. 5 Rounds 400m Run 20 SDHP 20 OH squat Rx: 30/20

Nutrition, sleep and recovery

Ensuring athletes achieve an appropriate quality and/or quantity of sleep may have significant implications for performance and recovery and reduce the risk of developing overreaching or overtraining. Indeed, sleep is often anecdotally suggested…

Saturday 27/08/2016

EMOM FOR 40:00 M1: 10/8 Calories Row M2: 30 Dus + 5 C2B pull ups M3: 12  Box Overs M4: 8 DB snatch 30/20kg

Friday 26/08/2016

A. Every 2:30  ×2 Deadlift @70,80,85,90,90+   B. Complete each part as fast as possible With a 6:00 time cap complete "Karen" 150 wall balls Rx: 9/6   4:00 Rest    With a 6:00 time…

Thursday 25/08/2016

A. MOBILITY WOD  EVERY 2MIN • STAR LUNGES/LOW REACH AND HIGH REACH • BEAR CRAWL • SIDE LYING WINDMILL CORE ISOLATIONS: 45’ 15 REST 3 ROUNDS • INTERNAL EXTERNAL ROTATIONS (ROTATOR CUFF) • BENDER BALL CRUNCHES • LEG…

Wednesday 24/08/2016

A. Every 3:00 X2 Bench press 70,80,85,90,90+   B. Every 3:00 ×2 Push press 70,80,85,90,90+   C. For Time -Fran- 21-15-9 Pull ups Thrusters Rx: 40/25 Sc: 30/20