Friday 17th Aug 2018

 

Warm – Up: 250 m run

8 Push-up to Down Dog 
8 Samson Stretch
8 Spidermans Lunges
8 Air Squats 
8 PVC Pass Throughs

8 Kipping Pull-ups

 

Strength: Overhead Squats (12 mins) (click here)

Work up in weight by feel.. OR work with coach on shoulder and hip

mobility; that will help in your OHS…

 

MetCon: CHIPPER FRIDAY – Complete for Time.

TODAY YOU GET TO CHOOSE YOUR:

BUY-IN: 

1 MILE RUN ,or

2000 m ROW, or

115/80 CALORIES ON ASSAULT BIKE….then;

60 DUBs (120 singles)

50 Wallball 20/14

40 Box Jumps 24/20

30 Burpees

20 Power Snatch 115/80

10 Barbell (on back) Box Step Up .   20″

 

ENDURANCE WOD

6 x 5 mins/2 min easy

Row six 5 minute pieces. Row for two minutes at light pressure between each piece

**SCORE: Total distance covered ***

 

 

Thursday 16th Aug 2018

 

Warm – Up: 

15 Jumping Jacks 
8 Push-up to Down Dog 
8 Samson Stretch
8 Spidermans Lunges
8 Side Lunge 
8 Air Squats 
8 PVC Pass Throughs

Barbell Warmup

5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength:  Clean (Squat)

Work up to a heavy single for the day 

**15 mins Time Cap***

 

MetCon:

“Sky Hook”

3 Rounds For Time:
20 Hang Power Cleans 95/65
20 Front Squats 95/65 
20 Push Press 95/65

 Starting with finding a heavy single  of  (squat) cleans and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.