MON October 28/13 WARM-UP Warm-up – coaches pick WOD A. Chipper – complete the following in order; – 15 KB goblet squats – 15 KB swings (full) – 15 Burpees – 15 DB push press – 15 DB deadlift @ same load as push press – 15 ring rows Rest 2 minutes AMRAP in 35 […]

  MON October 21/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Push press tech with light BB. WOD –  A. Push press 1 x 12, 1×10, 1×8, 4 x 4-6 B. In 45sec complete; – 4-6 push press @ lighter load than a. – Sledgehammer swings for […]

  MON October 21/13 REST DAY TUES October 22/13 WARM-UP Gymnastics warm-up WOD A. Handstand wall hold for 60 sec B. One armed HS holds – practice this only if you have the above 60sec hold completed, otherwise practice kick-up to additional 60sec holds (max of 4) C. HS wall runs – this can only […]

  MON October 21/13 WARM-UP Warm-up – coaches pick WOD A. In 90sec complete; – 4-6 back squats – 6-8 DB push press – Row the remainder of 90sec Every 5 min x 6 rounds TUES October 22//13 REST DAY WED October 23/13 WARM-UP Warm-up – coaches pick WOD A. Rowing 1000m warm-up @ 60% B. Row […]

  MON October 14/13 REST DAY TUES October 15/13 WARM-UP Gymnastics warm-up WOD A. ring V-out progressions – 15 minutes – scale movement and perform reps fo 4-6 /set B. Perform; – 2 rope climb – 8 ring dips 7 rounds – rest as needed WED October 16/13 REST DAY THURS October 17/13 WARM-UP Gymnastics […]