MON September 23/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. Complete 30sec of work Every 2 min of; – Tire flips – DB farmers walk – High bar prowler […]

  MON September 23/13 REST DAY TUES September 24/13 WARM-UP Gymnastics warm-up WOD A. Froward somersaults x 10 B. HS kick-up to roll-out (spotted) x 5-10 C. Spotted strict muscle-ups on rings in groups 10-15 x 1 – cover how to spot and then allow groups to rotate through members – if the rings are […]

  MON September 16/13 – Prep 1, Week 12 WARM-UP Warm-up – coaches pick WOD A. 800m run x 4 @ maintained pace B. Sled sprints 10 x 50m – build load each run – must be attempting to move feet quickly on latter sets.  TUES September 17/13 – Prep 1, Week 12 REST DAY WED September 18/13 […]

  MON September 16/13 – Prep 1, Week 1 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. In 30sec complete; – 2-3 Back squats – High box jumps the remainder of 30sec […]