box step up

16 Sept 2018 – WOD

WORKOUT OF THE DAY

Engine Work

In 25 minutes, complete, with a partner:

3 rounds for time of:
25 Single arm dumbbell push jerks (22.5/15 kg)
50 Double Unders
25 Dumbbell box step-ups, (22.5/15 kg, 24/20 in) (using single DB)
50 Double Unders

Then in the remaining time, row for distance

* Both athletes complete the 3 rounds for time (at the same time) and get a individual score
* As soon as the first partner has finished their 3 rounds they can begin to row
* When the second partner finishes their 3 rounds, they can join them at the rower
* Alternate as often as you like on the rowerA) Every minute for 12 minutes

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean: 6 x 1+1
* Perform 1 set every 90 seconds

B) Push press + Split jerk: 6 x 1+1
* Perform 1 set every 90 seconds

C) Floating clean deadlift: 4 x 5 @ 80-90% of 1RM clean

Women’s Only

A) Gymnastics Conditioning
Minute 1: 5 negative ring dips
Minute 2: 10 kipping swings / 5 toes to bar
Minute 3: 20 hollow rocks

B) 15 minutes AMRAP for quality

3-5 strict chin ups / negative chin ups
10/10 front rack step ups
10/10 single leg deadlifts

C) 4 rounds for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP

10 June 2017 – Congrats to Sarah and Gareth!

Congrats to Sarah and Gareth - they're getting married on Saturday!

WORKOUT OF THE DAY

A) Strength / Gymnastics
4 rounds for quality
10 Inch worm
8 Barbell roll-outs
10 Alternating box step-ups @ light to moderate load
8 Single arm high pull, per side

B) Turkish Get-up
Build to a heavy 3 reps, per side

C) 100m Overhead Carry
2-3 sets per arm

*Every 10m perform 1 thruster
*Find the heaviest load you can complete the 100m with, unbroken

MOBILITY DRILL OF THE WEEK

20 Apr 2016 – WOD

WORKOUT OF THE DAY

A) Lower Body Max Effort

Sumo Deadlift: In 15 minutes establish a heavy set of 3 reps

B) Assistance Work

Box step up @ 20" with barbell on the back: 3 x 12/12
*Do not push off the back foot
*Heavy as form allows

C) Conditioning / Accessory

C1) 21-15-9
Kettlebell Swing (32/24 kg)
Box jump (30/24 in)
(Time cap: 6 minutes)

C2) Midline Finisher (If time allows)
10 Tuck to V-Up complexes

followed by…

100 Hollow body bounces

followed by…

Three sets of:
L-sit flutter kicks on kettlebells x 15-30 seconds

Rest as needed