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Showing posts from February, 2013

rest day

Goats  rest  mobility

You Want HAM, try this

Conditioning - "Hortman" Complete as many rounds as possible in 45 minutes of:
Run 1000 meters
80 Squats
8 Muscle-ups
Strength - High Hang Snatch 7 x 1 - rest 60 sec 
NB - please keep tall on pull 
Conditioning - 5 rounds not for time  25 T2B  1min Hand stand hold/walk  Max Effort Strict Pull Ups
NB - This is not for time focus is on form
Games are around the corner are you ready 
Conditioning - For Time 
50 Ring dips  50 Air Squats  50 KB cleans 50 Box jumps  50 Push press  50 Burpees  50 Arm Haulers  50 Sit Ups  50 Wall Balls  50 Tuck jumps 

Strength - High Hang Squat Clean   7x1- rest 60sec 
NB - you are not allowed to down dip towards knees before lift
Conditioning  -10-8-6-4-2 Front Squats
20-16-12-8-4
Pullups
Big dogs -  80/50 Pups -  60/40 Cats - 40/30
My new Goat lol
Skill - 5 mins Hand Stand Hold 
Conditioning -  For Time 
1000m Row  followed by  21 - 15 - 9  Goblet Squats 32/24 K2E

Regards to no posts

As you are aware we are not posting WODs  up for this week reasons for this :-
- to decrease cherry picking  - bring back the element of surprise to training  - get you working on your goats  - you need to do more WODs that you hate rather than getting better at what your good at  - time to attack weaknesses

Whos gonna go HAM and finish this

Conditioning - For time:
50 Back squats (60 / 42.5kg)
40 Pull-ups
30 Shoulder-to-overhead (60 / 42.5kg)
50 Front squats (38 / 30 kg)
40 Pull-ups
30 Shoulder-to-overhead (38 / 30 kg)
50 Overhead squats (30 / 20kg)
40 Pull-ups
30 Shoulder-to-overhead (30 / 20kg) Time cap: 22 minutes

Goat day

Time to start push your comfort Zone
Catch Up WOD Mobility OR Time to work on anything over head - Snatch - Press, Push Press, Push Jerk  - HSPU  - Handstand walks  etc etc etc 

12.4 open wod got get it

Drill those muscle ups
Strength - Deadlift  5 x 75%, 3 x 85%, 1+ x 95%
Conditioning - 12 min AMRAP  150 Wall Balls  90 Double unders  30 Muscle ups

wod 12.3 whos going ham

Mikko playing with weight 
Strength - Push press  5 x 75%, 3 x 85%, 1 x 95% rest 60sec 
Conditioning - 18 min AMRAP  15 box Jumps  12 Push press  9 T2B
Big dogs - 50/35 Pups - 40/30 cats - 30/25

return of some open wods

Strength - you have 10 mins to get as far as possible 
20/35kg  Snatch 30 reps  35/60kg  Snatch 30 reps  45/75kg Snatch 30 reps  55/95kg Snatch 30 reps 
Conditioning - 7 mins Burpees

More Goat Drills

How deep is a Squat?
Skill - 5-10 mins squat tekkers 
Conditioning - 21 - 15 - 9  Squat Clean  HSPU 
Big Dogs - 60/45 (plate) Pups - 45/30 Cats - 30/25

Goat Day is the new Rest Day

Whats your WORLD SERIES


Hey guys and girls 

We will now refer to Rest Day as Goat days, I have given you the chance to recover from mon-weds WODs so you are fresh to go HAM on Friday and Saturdays let alone everyday. As you know I want 100% from you during your WODs keeping intensity high rather than losing that key focus point to go heavy or just do a WOD. We gain far more results and motivation when we are fully charged and rested to lay everything on the line. We've all been there before the 3.2.1. Go thinking why am I here? I really don't wanna do this work out, my back is sore etc etc. You can look at these thoughts in a number of ways  1 - Have you got too much weight on the bar drop, do I need to drop down from Big Dogs to pups so I can maintain a fast time not stand around resting because the weight is too heavy for me today/right now. 2 - Did I sleep well last night and eat well resulting in me feeling tired today, either change something in your eating or get to be…
draw a line in front of our toestake 3 stepsdraw a new lineMore skill work to develop weaknesses 
Strength - 15min to find 4 RM Alt Split jerk 
Conditioning - For Time  50 KB Split jerk (e/l) 500m run  25 Box jumps  500m Run  15 L-sit pull ups 
Big Dogs - 24/16 Pups - 20/12 Cats - 16/8
Whos gonna go HAM
Skill - 5 mins Muscle up tekkers 
Conditioning - 3 min burpees over box  rest 2 mins  3 mins Thrusters  rest 2 mins  3 mins floor press  rest 2 mins  3 mins hollow rocks
Big dogs - 50/37.5 Pups - 40/30 Cats - 30/25

Skills Week to attack Goats

Simple rules of squatting lets get after them 
Strength -  15 mins to find  3RM OH Squat 
Conditioning - 8 min AMRAP  1 Snatch  2 OH Lunges e/l 20 Double unders 
Big dogs - 60/45 - DU  Pups - 45/30 Cats - 30/15