Thursday 150318
Really tough qualifying workout from the athlete games a few years back.
20min window
100 burpee over the rower Max cals row
–
Pull up negatives
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Thursday 150318
Really tough qualifying workout from the athlete games a few years back.
20min window
100 burpee over the rower Max cals row
–
Pull up negatives
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Wednesday 140318
Strength
Strict press
1-1-1-1-1
Metcon
5 rounds 400m run 15 STO 35/50
20min cap
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Tuesday 130318
Combining two of my favourite elements together running and bodyweight.
Ideally anything 5 reps and under should be strict.
5 rounds
5 rounds of Cindy 400m run
30min cap
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Monday 120317
This is a awesome workout I remember completing it although had to go to a dark place to achieve it.
On every 3min for 5 rounds 15 Thrusters @35/50 30 burpee
You must start the burpee within a second of finishing the thrusters.
1-1-1-1-1 Strict press
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Birthday Workout
Happy Birthday Christy here is a birthday workout for you to enjoy.
81 bodyweight complex
Strength
Deadlift 2E2410 @85%
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Birthday Workout A day early so I hope you enjoy your birthday tomorrow Claire. Although today we have a birthday workout for you to enjoy. 35 rounds 1 strict pull up 2 thrusters 40/60 3 burpee
Birthday Workout
Hope you enjoyed your birthday Felicity in the snow last Friday. Here is a birthday workout for you today, enjoy.
2min work 2min rest
AMRAP 3 wall walks 34 KB swings 34 double unders
If you complete and start the round again increase the wall walks by one until you can hold a 2min round.
X10
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Wednesday 280218
Warm up
Airdyne Rotations
Mountain climbers Wall squats
Strength
back squat 5E2410 @75%
WOD
10min AMRAP 8 KB thrusters left 8 KB thrusters right 4 SPU / MU
Focus on pausing at the top of every thruster
Flexibility
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Tuesday 270218
Warm up
Airdyne Rotations
Pvc pipe Band shoulder work
Strength
strict press 5E2410 @75%
WOD
15min AMRAP 4 SHSPU 8 ball slams 10 box jump step down
Flexibility
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Monday 260218
Warm up Cardio Rotations
Inch worms Leg swings
Strength
Deadlift E2410 @75%
WOD
8min AMRAP 30 KB snatch alt 30 wall ball 20 KB snatch alt 20 wall ball 10 KB snatch alt 10 wall ball
Flexibility
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Thursday 220218
Warm up
Rowing alt Rotations
Drills
Band work Squats Shoulders
Workout
30min EMOM 1st 50sec row @80% 2nd 1min burpee hold pace @80% 3rd 50sec skipping
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Wednesday 210218
The Hinge
The hinge is the physical application of picking something off the floor. Being able too do this with neutral spine is key to health fitness and longevity.
The hinge is being able to use your glutes and hamstrings effectively so a compromising back is not required.
The spine is evolutionary mechanism that allows us to get into an non optimal position to achieve a given task. This is not…
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Tuesday 200218
The shoulder press
The categories of press including strict press, push press and jerk. Plus multiple applications of these presses.
The shoulder press is a multi joint, multi muscle movement. The more complex the movement on the latter scale the more muscles and the more joints are involved.
Therefore with increased complexity rewards larger loads being moved overhead.
Positives:
Allows you to…
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Monday 190218
We are taking it easy this week with the loading. Therefore its a great opportunity to look at and address our technique in the fundamental movement patterns.
We are going to kick things off with the SQUAT. Plus a birthday workout.
What is a squat?
The squat is a compound movement that requires multi joint and numerous muscles to be performed.
Positives:
Due to the nature of the movement it…
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Friday 160218
3x7min open sliders
1st 7min AMRAP 30 double unders 15 snatch
3min rest
2nd 0-3-6-9min rest the remainer of 3min window if reps are completed
10,12,14 reps increasing every 2 rounds
2 rounds OHS C2B
3min rest
3rd 7min AMRAP 21,18,15,12,9,6,3 Thrusters Bar facing burpee
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Thursday 150218
Warm up
Rowing PVC dislocations Mountain climbers
Strength
2 bench press E2 for 10 @85%
WOD
Teams
20min 1 for 1 rounds 10/15 cals row 3 atlas stone to shoulder
Flexibility
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Wednesday 140218
Warm up
Airdyne Duck walks
Strength
2 front squat E2 for 10 @85%
5 strict pull ups E2 for 10
WOD
7min AMRAP
3-6-9-12-15-18… HSPU Front squat 40/60
Flexibility
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