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  • Monthly Archives: June 2016

    WOD, Tuesday, 21.06.2016,

    For strength: 4 x 5 Hollow Pull ups -> Hollow Pull ups 3 Seconds Ascend + Descend 4 x 5 Full hollow negatives -> Full hollow negatives with 3 second pause with chin over ba4 x 30 second hollow active hang + 10 Ring Rows   For conditioning: 15 Minute Cap […]

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    WOD, Monday, 20.06.2016

    For Strength: Deadlifts Within 15 Minutes 5 x 5 Deadlifts @ 60-70% of 3RM *note this is a reload for people that come every day.   For conditioning: 10 AMRAP 10 Push ups/kneeling 10 Toes to bar/knees to elbow/high kn

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    WOD, Sunday, 19.06.2016

    For Strength: 2 Part Strength ( 20 Minutes) A) 4 x OH Lunges 3 + 3 4 x 5 + 5 FR Lunges 5 x 6+6 Goblet Lunges Build to a heavy set Then (7 Minutes) 2 Minutes of Duck Walking 1 Minute Rest 2 Minutes of Walking Lunges For […]

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    WOD, Saturday, 18.06.2016

    For Strength: Within 20 Minutes 6 x 2 Push Press + 1 Push jerk/Split Jerk – Mobility dependant *Build up across sets to find a heavy set For conditioning: 15 Minute Time Cap 10-9-8-7-6-5-4-3-2-1 Pull ups *With every break you perform Press ups according to the number you failed on. […]

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    WOD, Friday, 17.06.2016

    For Strength: Within 25 Minutes 4 x 5 Back Squat     5 x 40% 5 @50 % – 5 @ 60% – 5@70% of 1RM Then 20 RM Back Squat Aim for 60-70% of 1RM *The Better the Lifter, The lower the % *Add at least 2KG from last week Finisher: […]

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    WOD, Thursday, 16.06.2016

    For Strength: 5 x 5 Hollow Pull ups -> Hollow Pull ups 3 Seconds Ascend + Descend 5 x 5 Full hollow negatives -> Full hollow negatives with 3 second pause with chin over bar 5 x 30 second hollow active hang + 10 Ring Rows For Conditioning: 15 Minute […]

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    WOD, Wednesday, 15.06.2016

    For Strength: 5 x 5 Hand Stand Push ups -> 5 Deficit Hand Stand Push ups 5 x 5 Negatives -> 5 Abmat Scale 10 Hollow Push ups -> 5-10 Pike on box HSPU For Conditioning: 6 RFT 15 Minute CAP 10 Front Squat 60/40   50/35 40-30/30-30 50 Double […]

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    WOD, Monday, 13.06.2016

    Olympic Lifting: Within 15 Minutes 3 x 3 BB Scarecrow Snatch 3 x 3 PVC Scarecrow Snatch 3 x 3 PVC or BB Scarecrow Clean Then 3 x 1 Hang Snatch – Heavy singles but keep under absolute max 3 x 3 Hang Snatch – Working on weighted Technique 3 […]

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    WOD, Sunday, 12.06.2016

    For Strength: Within 20 Minutes 6 x 1 Press – 2 Push Press – 3 Push Jerk *Build up across sets to find a heavy set For Conditioning: 4 x 3 Minute Amraps, Rest 1 Minute between 2, 2 – 4, 4 – 6, 6 ETC Single Arm KB Thruster […]

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