Archive for May, 2015

Weeks Programming, Test week 2!!

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Monday
W.U
2 Rounds
45 Sec Skip
30 Sec Soas Stretch Each Leg
6 Min AMRAP
30 Sec Wall Climb Hold
10 Wall Squat
10 Prone Y Raise
10 Lunge

Strength
4 Rounds
B.B Lunge X 16
Hollow Hold X 30 Sec
Rest 90 Sec

WOD
Every 3 Min X 21 Min
Curb Run
30 DUs
15 Wall Ball
5 Burpee Box Jump

Tuesday
W.U

2 Rounds
45 Sec Skip
30 Sec Deep Squat Hold
30 sec Lunging Lizard
6 Min AMRAP
10 Scap Pull up
5 Broad Jump
5 Clean Pull
10 KG Squat

Strength
18 Min to Find Max Clean/Hang Clean
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

WOD
12 Min AMRAP
1 Power clean
2 Front Squat
4 lunge
8 C2B pull up

Wednesday

W.U
Gymnastics
12 Min
5 Banded Muscle ups
30 Sec wall climb/Partner handstands
30 Sec L Sit

WOD
3 Rounds For Time
5 M.U/10 C2B/15 Ring Row
10 Deadlift
50 DUs

Thursday
W.U
2 Rounds
45 Sec Skip
45 Sec Wall Climb Hold
6 Min AMRAP
5 Hollow Hold>Arch
10 Kiping Swing
5 Downward Dog Push up

Strength
6 Rounds Every 2 Min X 12min
Push Press X 5 Reps

WOD
5 Rounds
12 DB Snatch
12 T2B

Friday
W.U

2 Rounds
45 Sec Skip
30 Sec Bear crawl
6 Min AMRAP
30 sec T spine stretch
5 Box jump
10 wall squat

Strength
18 Min to Find Max Front Squat
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

Partner WOD
3 Rounds
400 M Run
8 Front Squat (80/50)
3 Rounds
400 M Run
8 Thruster (40/30)
Alternate Exercises

Saturday

2 Rounds
Run 100m
30 Wheel Barrow
6 Min AMRAP
5 push up
5 pull up
6 lunging lizard +1 roll

Strength
Every 2 min X 20 Min
Bench Press X 3
D.B Curls
WOD
Surprise!! 😉

Programming Test Week 1!!

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Monday
W.U
2 Rounds
45 Sec Skip
30 Sec Couch Stretch
6 Min AMRAP
10 Wall Squat
10 Kipping Swing
10 Prone Y Raise

Strength
Every 2 min X 12
Bulgarian Split Squat X 8 Reps each leg @ 3.0.X.1

WOD
10min amrap:
5 hspu(3wall walks)
10 burpees
9 KB Swing

Tuesday
W.U
2 Rounds
45 Sec Skip
10 Reverse Dislocate
6 Min AMRAP
30 Sec Wall Climb
10 Scap pull up
10 V up

Test
18 Min to Find Max Push press
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

WOD

WOD 3rnds:
60 sec Max rep thruster
rest 60 sec
60 sec Max rep pull ups(ring rows)
rest 60 sec

Wednesday

12 Min
HS Hold/ Walk
M.U Transition X 8
Chest 2 Bar pull up X 5
30 sec hollow hold
Followed by
10 Back Extension

WOD
WOD
800m run
50kb swings
800m run
Thursday

W.U
2 Rounds
45 Sec Skip
4 Inch Worm
6 Min AMRAP
10 KB Swing
10 Kipping Swing
10 Prone Y Raise

Test
18 Min to Find Max Deadlift
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

 

WOD
E4MOM X 20mins
20 wallballs
40 doubles

Friday
W.U
2 Rounds
45 Sec Skip
1 Duck Walk
6 Min AMRAP
10 Goblot squat
8 Ring Row
6 Broad Jump

WOD
DT
5 rounds
12 deadlift
9 hang cleans
6 stoh

Saturday

W.U
2 Rounds
Run 100 M
1 Bear Crawl
6 Min AMRAP
5 HRPU
5 Scap Pull up
5 Band Pull Apart
Test
18 Min to Find Max Bench Press
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

 

WOD

In teams of three:
30min AMRAP
400m run
30 swings
20 box overs.
All three athletes working on a station and alternate when a station becomes free

C2F In House Comp 30th May

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Saturday 30th May
Meet at 12.30pm at C2F
Kick off the day of friendly competition, BBQ followed by a few drinks

WOD 1
10 Min To Establish
Max Bench Press

WOD 2
8 Min AMRAP
Run 100M (All team members)
30 Sit Up
40 STOH 30/15kg

WOD 3
9 Min AMRAP
5 Burpee
10 Box Jump
15 Wall Ball

Partner Not working must hold Kettle bell(16/12kg) off the floor, If it hits the ground: 10 Burpee penalty

WOD 4
3 Rounds
Partners all work for max reps

Alternate Exercises
1: KB Swing 20/12
2: Pull ups/ ring rows (2 ring rows for 1 pull up)
3:Front Squat 50/25kg
Rest 1 Min between Rounds

Masters WODS
WOD 1: Bench Press

WOD 2:
1 Km Run
100 Chest to tyre push up
20 X 10KG Medball passes
48 Tyre Flips

WOD 3:
70 Burpees
80 Wall Balls
100 25kg Curls
100 Tyre Flips

C2F weeks programming

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Monday 11/5/15
2 Rounds
Skip 45 Sec
Duck walk X1
Crab Walk X1
8 Min AMRAP
30 Sec Wall Climb Hold
10 Wall Squat
10 Clean pull
10 Power Stance

WOD
5 Rounds
400 M Run
6 Power Cleans
12 Burpee DB Box Step over

Tuesday
2 Rounds
Skip 45 Sec
3o Sec Couch stretch Each leg
6 Min AMRAP
10 Scap Pull up
4 Broad Jumps
30 sec Headstand

4 Rounds
2X Hang Clean
1X Clean
Rest 90 Sec

WOD
Annie
50-40-30-20-10
DUs
Sit Ups

Wednesday
12 Min AMRAP
45 Sec Wall Climb Hold
6 MU Transition
12 Pistols
6 HSPU

EMOM X 10
5-8 Pull ups

WOD
3 Rounds For Time
10 Burpees
15 STOH
25 Wall Balls

Thursday
2 Rounds
Skip 45 Sec
8 Lunging Lizard
6 Min AMRAP
30 Sec HS Kick up
10 Kipping Swing
30 Sec Hollow Hold

5 Rounds
Front Squat X 2-5 Reps
Rest 90 Sec
Advanced X 2
Intermediate X 5

WOD
15 Min AMRAP
30 Pistol
30 Pull up
30 Box jump
3 Wall Climbs

Friday

2 Rounds
Skip 45 Sec
8 Squat Lunge Complex
6 Min AMRAP
2 Wall Climbs
10 KB Swings
10 KB OH Reverse Lunge

5 Rounds
Deadlift X3-5
30 Sec Hollow Hold
Rest 90 Sec
(3 reps if DL is 1.5 BW or more)

Saturday
10 Min AMRAP
Curb Run
45 Sec Wall Climb
20 Sec Bar Hang
5 HRPU
5 Pullup/10 Ring Row

5 Rounds
Bench Press X5
Bent over KB Row X12
DB Curl X 12
Rest 1 Min

WOD
800M Run
4 Rounds
10 Deadlift
20 HRPU/ 10 HSPU

Weeks programming

image1

May Wk1 Programming

Tuesday

W.U
EMOM X 4
Skip 45 Sec
KB Swing X15
8 Min AMRAP
Tripod/ Headstand X 30 sec
Kipping swing X 10
Snatch pull X 10
Duck walk 1
Strength
Every 2 min X 16
Snatch Deadlift X 2
Hang snatch X 1

WOD
20 Squat clean
20 Box jump
15 Squat Clean
15 Box jump
10 Squat Clean
10 Box jump
5 Squat Clean
5 Box jump

Wednesday
12 Min Gymnastics
HS Hold 45 sec
Pistol X 12
Roll-stand X 4
M.U Transition X 6

WOD
15 min EMOM
Min1: Deadlift X 5
Min 2: Hollow Hold X 45 Sec
Min 3: 5 Wall walks
Rest 5 min
15 min EMOM
Min1: Walking lunge X 10
Min 2: T2B X 10
Min 3: Hand release Push-up X 10

Thursday
3 Min DUs
10 Min AMRAP
Bear Crawl X 1
Cossack Squat X 8
Wall Ball X 10
T spine stretch X 30 sec

Strength
Every 2 min X 12
Front Squat X 3
Re 1: 3 sec pause
Rep 2 & 3 @ @ 3.0.X.2

WOD
EMOM X 20
Min 1: 5 Pull ups
Min 2: 3 Power Clean

Friday
W.U
12 Min AMRAP
L-Sit Hold X 30 Sec
HS Shoulder tap X 30 sec
Kipping T2B X 10
Hollow hold-Arch X 5 (2 sec hold)

Strength
4 Rounds
Missile press X 5
Push press X 10
Rest 2 min

WOD
50 Burpee
40 Box Jump
30 Thruster

Saturday
W.U
2 Rounds
20 DUs
10 Ring row
5 Pushup
30 Sec HS

Strength
5 Rounds
Bench press X 3
Bent over Row X 6
Rest 2 min
WOD
15 MIN Partner AMRAP
40 KB Swing
40 Push up
40 STOH