Friday March 16/12

Lifting weights with sprints or marathons? what do you think ladies and gentlemen?


Lift of Choice




4 Sets


Ring Pull Up Negatives X 5


DB Clean into Thruster X 8


Pistols X 5 (Each leg)


Hollow Rock X 20

Thursday March 15/12

Games 12.4 WOD will be done between 2-3 and 3-4 classes on Friday and Dawson has been kind enough to open the gym on Saturday from 12-1 as an additional time to complete it. Thanks


If you would like to do the muscle ups for the games WOD 12.4 here is how you will do them


You will not be doing this


 or this





If you do not have the strength required to complete them as shown in video # 1 then you work on progressions until you have the necessary strength. 


Front Squat X 3 X 5


4 Sets


KB swings X 20 (as heavy as possible - unbroken)
rest 30 seconds
Double unders X 25
rest 30 seconds
Ring Plance Support X 30 seconds
rest 30 seconds
Burpees X 12/15/20
rest 30 seconds

Wednesday March 14/12

Press 3 X 3
Power Clean X 2 X 4 @ 65%


4 Rounds


Prowler/Row
Ball Slam
Man Makers
Tire Hits/Active Hang

Tuesday March 13/12

Eat Garbage and chances are you will feel like Garbage!


Power Snatch + Snatch X 5 sets @ 70%


A - 5 Sets 


Deadlift X 3 @ 70% (Timed Reps)
Row 400 M (3 min clock)


B - Turkish Get Up X 2 X 5

Monday March 12/12

A - Back Squat X 3 X 5


B - Work up to heavy set


1 Clean Pull + 2 Hang Clean Pull + Hang Clean + 2 Jerks


C - Active Hang X 4 X 20-30 seconds
      German Hang X 2 X 20 seconds


D - Paralette work - "Trainer says"

Thursday March 8/12

Deadlift  3 x 5


4 Rounds - 1 min each station


Prowler
Wall Ball
Pull Ups/Active Hang (No kipping/no bands/no nonsense)
Ball Slam
Rest


CF GAMES WOD 12.3 can be done during class times 2-3 and 3-4 tomorrow. I will reserve one space at the back during 4-6 open time for it to be done. As you know this open time is always busy so there may be a line up of people waiting to get the workout in. Thanks!