Blog Archives
TIME TO SKWAT!
WORKOUT OF THE DAY
STRENGTH
Front Squat
4 x 3 at 60% of your 1RM
3 x 3 at 70%
2 x 2 at 80%
1 x 10 Drop set at 50% of your 1RM
CONDITIONING
Bodyweight WOD
4 rounds for time of:
40m Bear Crawl
20 Jumping Lunges
40 sec Plank
20 Push-ups
Clean and Jerk Waves
WORKOUT OF THE DAY
STRENGTH
Clean and Jerk Waves
A. Every 1:30 complete the following sets:
1 – 3 CJ @ 60%
2 – 2 CJ @ 65%
3 – 2 CJ @ 70%
4 – 1 CJ @ 78%
5 – 1 CJ @ 82%
6 – 1 CJ @ 88%
B. Clean Pull
5 x 3 at 100% of your best clean and Jerk
CONDITIONING
Quick Burn
7 minute AMRAP:
10 Toes to Bar
20 KBS 24/15kg
30 Double Unders
GRIP AND RIP
Sarah – Thrusters in the morning sun
WORKOUT OF THE DAY
STRENGTH
Snatch from Blocks (at knee)
4 x 4 – building weight and getting a feel for the position
CONDITIONING
Grip and Barbell Partner WOD
3 rounds for time of:
50m Pinch Carry 15/10kg (each)
40 Hang Power Snatches 30/20kg
30 Dumbbell Deadlifts 20/15kg
40 sec Deadhang (together)
FRIDAY IS CHIPPER DAY
J-Dogg, a GEO Ol’ Dog
WORKOUT OF THE DAY
CONDITIONING
For time:
30 Burpee Pull-ups/Burpees Ring Rows
800m Run
30 Overhead Squats 50/35kg
40 Wallballs
50 KBS 24/16kg
40 wallballs
30 Overhead squats 50/35kg
800m Run
30 Toes to Bar
A COUPLE OF PIECES FROM DIAZ
For those of you who came in yesterday, we introduced you to Wim Hof Breathing. If you would like to delve a little deeper into the philosophy behind it, check out this really good documentary about Wim Hof.
WORKOUT OF THE DAY
CONDITIONING
3 rounds for time of:
9 Chest to Bar Pull-ups
15 Push-ups
200m Run
rest 4 mins
5 rounds for time of:
15 Thrusters 40/30kg
30 Double Unders
* 1 min rest between rounds
