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 bed early so you don't feel bad the next day and have a negative affect on your training. 

3 - I'm sore today, take a look at how many work outs you've done on the bounce 3+ will mean you need a rest day to stretch and recover look at some Goats that need work on ie kipping, muscle ups, snatch, cleans etc. 

So todays session will cover 

Rest LOL

tekkers/Goats 

Catch Up 

• draw a line in front of our toes
• take 3 steps
• draw a new line

More 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