single arm dumbbell press

17 Mar 2019 - WOD

WORKOUT OF THE DAY

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box jumps or Step-Ups (24/20 in)
30 Wall ball

* Team members alternate complete movements

Specialist Sunday

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 BTN split jerk

B) Front squat + Split jerk: 6 x 1 + 2
* Perform 1 set every 2 minutes

C) Accessory
Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Bench Press: 4 x 6

B) Box Dips: 4 x as many reps as possible

C1) Barbell Hip Thrust: 3 x 10-12

C2) Nordic Curls: 3 x 8

03 Mar 2019 - WOD

WORKOUT OF THE DAY

Engine Work (Whole Life Challenge Baseline Re-test-ish)

At 00:00:
1000m Row
50 Thrusters (20/15 kg)
30 Burpees over the bar

At 12:00:
500m Row
25 Thrusters (20/15 kg)
15 Burpees over the bar

At 20:00:
250m Row
15 Thrusters (20/15 kg)
10 Burpees over the bar

Specialist Sundays

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 Behind-the-neck split jerk

B) Split jerk
: 6 x 2
* Perform 1 set every 2 minutes

C) Accessory

Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust: 3 x 10-12
B2) Staggered Stance RDL: 3 x 10-12

C) Skill Work (choose one)
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

21 Aug 2018 – WOD

WORKOUT OF THE DAY

A) Strength

Back squat: 8 x 1-2 @ 90-95%
* Perform one set every 2 minutes

B) Accessory

With a partner alternate movements to complete 3- 5 rounds each:
20m Double kettlebell front rack walking lunge (partner holds forearm plank)
10/10 Single arm dumbbell press @ 31X1 (partner holds side planks, switch each arm)
10 Ring row @ 30X3 (partner holds a hollow hold)

Tempo prescriptions
31X1 = 3 seconds down, 1 second pause, up fast, 1 second pause
30X3 = 3 seconds down, 0 pause, up fast, 3 second pause


C) Bulletproof Shoulders

1-3 rounds off:
8 Pull-downs with 2 second hold
8 90/90 drill
8 Victory drill

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

A1) 4 x 500m @ 24-28 spm
* Rest 2 minutes between each

- Rest 10 minutes -

A2) 8 x 250m @ 26-30 spm
* Rest 1 minute between each