Thursday 4th June 2015: Strongman WOD
WARM UP: 50 M Butt Kicks 50 M High Knees 50 M Lunges 50 M Side Lunges 20 Second Couch Stretch
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WOD
Wednesday 3 June 2015
WARM UP: 3 Rounds of: 30 Hollow Rocks; 10 Push Ups; 10 Weighted Sit Ups; 20 Air Squats; 30 Jumping Jacks SKILL: Front Squats – Find your 2 RMÂ
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Tuesday 2nd June 2015: 1 Mile + 100
WARM UP: 3 Rounds of: 10 Hanging Leg Raises; 10 One-Legged Squats; 10 Mountain Climbers; 10 Flutter Kicks SKILL: Snatch Deadlifts: 5 x 5 (Heavy)
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Monday 1st June 2015: 15 Minute AMRAP
WARM UP:Â 10 minutes of: 20 Hollow Rocks; 20 V Sit Ups; 20 Russian Twists; 10 Pull Ups; 10 Dips; 3 Wall Walks SKILL:Â Clean & Jerk : 5 x 5 + 3 @75%
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Tuesday 30th June 2015: Deadlifts & Double Unders AMRAP
WARM UP 10 Minutes of: 5 Burpees 10 Push Ups 15 Air Squats
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Saturday 30th May 2015: #GailForce
Warm Up:Â 3 Rounds of: 50 M Run; 20 Over Head Walking Lunges (45#); 20 Air Squats; 20 Shoulder Press (45#)Â
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Friday 29th May 2015: Tri-Cardio
WARM UP: 2 rounds: 50 M Butt Kickers; 50 M High Kicks; 25 M Bear Crawls; 20 Land Mines SKILL:Â KB Swing: 10 x 10
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Thursday 28th May 2015
WARM UP: 12 Minute AMRAP of: 10 Push Ups 10 Sit ups 20 M Walking Lunges SKILL: 15 Minutes to find your 1RM Hang Clean
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Tuesday 28th April 2015: Front Squat & Push Up Couplet
WARM UP: 10 to 1 : Air Squats; 50 M Sprint; sit ups with #25 plate. SKILL:Â 5 rounds of 6 cleans + 2 Jerks … add weight each round but concentrate on your form.
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