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  • Monthly Archives: January 2016

    WOD, Monday, 01.02.2016

    Strength: Have 2-3 Warm up Sets then 5 x 3 Strict Press   METCON: AMRAP 20 Minutes Mini But Long King Kong in Pairs 1 Cleans   100/70   70/50   50/35 2 Muscle ups (Bar  or Rings) /  2 Pull ups + 2 Ring dips / 4 Ring Rows + 4 Pushups […]

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    WOD, Saturday, 30.01.16

    Strength: (20 minutes) Within 8 Minutes take 2-3 Warm up sets then 10 Minutes to establish a 1 RM Split jerk! 90/65      75/50    55/30 METCON: (30 Min) 25 Minute Time Cap 10 Rounds For Time 10 Power Cleans 60/40     50/35     40-30/30-20 10 Burpee Box Jump […]

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    WOD, Friday, 29.01.16

      OLY: (20 minutes) 10 minutes to build to a 1Rep max Clean METCON: (15 Minutes) 3 Rounds For Time (12 minute Cap) 30 Burpees/up Downs 20 American Kettle bell Swings     32 or 24/16 20/12   16/8 10 Toes to bar/K2E/HK

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    WOD, Thursday, 28.01.15

    Strength : (20 minutes) Strength Testing 2! In 8 Minutes take 2 – 3 Warm up sets before In 12 minutes Establish your 4 Rep Max Deadlift 140/100    105/75    75/50 METCON: (15 minutes) 10 AMRAP In Pairs – alternate movements 4 Manmakers 15/10   10/5 5/Burpees 12 Box jumps […]

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    WOD, Tuesday, 26.01.15

    Strength: (22 minutes) In 8 Minutes take 2-3 Warm up sets of Back Squat before 12 Minutes to achieve your 4 Rep Max Backsquat This is Strength Retesting From 5 months ago, Write it down and see how much you’ve improved! Standards Below 120/85 85/60 60/40 METCON: (10 minutes) 7 […]

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    WOD, Sunday, 26.06.2016

    Olympic lifting: Within 15 Minutes 10 Emom 3 Position Snatch Build weight across sets Accessories: Not for Time just get the work done and in any order 40 Strict chin ups/negative chin ups/ring rows 40 Double DB Strict Press 20/15 15/10 10/7.5 40 Press ups/Kneeling 40 Pistols/elevated Pistols/rig or ring […]

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    WOD, Monday, 25.01.16

    Strength: A1) 5 x 3 Clusters Red: Squat Clean Thrusters Blue: Power Clean Into Thruster Green: Power Clean into Push Press A2) 4 x 4 Candle sticks holding onto rig 5 Second decent Red: Full Candle stick Blue: One leg tucked in Green: Both legs tucked in Metcon: Within 3 […]

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    WOD, Saturday, 23.01.2016

    Strength: (20 minutes) Turkish Get Ups 2 – 3 Warm up sets then A1) 5 x 2 + 2 TGU With a Kettle Bell for both arms Alternate with A2)  Lever Progressions Red: Accumulate 15s in full front lever or straddle lever or single leg extended tuck lever Blue: Accumulate […]

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    WOD, Friday, 22.01.2016

    Strength: (15 minutes) 2 groups: A) 4 x 8+8 Bulgarian split squat, with DBs or KBs B) 4 x 8+8 1-arm DB bent over rows  * make those reps challenging but don’t compromise the form METCON: ( 22 Min) 3 x 4 Minute Amraps with 1 minute Rest between – […]

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