WODs


August 16, 2019 Friday

Cheat curl

These are not strict curls, you rock/kip with cheat curls. These should be heavy

6/leg


August 15, 2019 Thursday

5-10 SINGLES WE ARE BEATING FATIGUE!!!!!! 10 IF IT FEELS GOOD LESS IF THEY DONT. 5-10 reps emom 10mins With the DB press both arms must lift weight, swap every minute

Do 75% of the sets you did on Monday, Keep the weight the same, but if you did 12 sets do 9 today


August 14, 2019 Wednesday

Rest Between each set till you breath normally again, then do the next exercise. Do the talk test, if they can't talk properly they are not ready. This is not an AMRAP they must rest between sets.

:)


August 13, 2019 Tuesday

At an easy pace

100m Handstand walk or similar time hold


August 12, 2019 Monday

Double Under Practice

Practice double under then roll out calfs

Warm Up. This is all done with an empty barbell

Aim to hit 85-90% on each lift. You get 2 attempts to lift the heaviest load for each movement. Record you heaviest lift for each movement

Aim to hit 85-90% on each lift. You get 2 attempts to lift the heaviest load for each movement. Record you heaviest lift for each movement

Aim to hit 85-90% on each lift. You get 2 attempts to lift the heaviest load for each movement. Record you heaviest lift for each movement

MAX POWER SWINGS

This requires the talk test, if you can't talk easily you are DONE! Using a KB you can swing (CHEST HEIGHT) 15 times DO 10 MAX EFFORT


August 09, 2019 Friday

90 sec minimum rest between sets

strict


August 08, 2019 Thursday

5-10 SINGLES WE ARE BEATING FATIGUE!!!!!! 10 IF IT FEELS GOOD LESS IF THEY DONT. 5-10 reps emom 10mins

Do 75% of the sets you did on Monday, Keep the weight the same, but if you did 12 sets do 9 today


August 07, 2019 Wednesday

Rest Between each set till you breath normally again, then do the next exercise. Do the talk test, if they can't talk properly they are not ready. This is not an AMRAP they must rest between sets.