13/04/2015

Beginners’ CrossFit (a) Squat – 3×10 (b) Press – 3×10 (c) 4 rounds for time: 20 wall balls 15 box jumps 10 burpees   Classic CrossFit (a) Split jerk (with pause) – 6×3 /75%+ (b) Progressive Conditioning – Part (1) Find your 30-second 95% pace on assault bike or row. Part (2) 5 rounds, rotating…

10/04/2015

Weightlifting Club Barbell Cycling – 10-7-5-3 reps of (a) Snatch (b) Clean (c) Push Jerk   Classic CrossFit (a) Barbell Cycling – Clean x 10-7-5-5-3 (b) Intervals – 4-5- rounds of 2 minutes on; 2 minutes off AMRAP 10 dumbbell burpee deadlifts (30/20) 20¬†one arm dumbbell snatch (alternating hands) 20 wall balls   *Barbell cycling…

09/04/2015

Gymnastics, Skills & Mobility (a) Mobility – extended lunge flow, thoracic extension, overhead position (b) Handstand hold drills (c) Strict gymnastics endurance – 16 minute AMRAP* 5 strict ring dips 5 strict toes to bar 5 strict pull up *Every 2 minutes on the minute: 30 second handstand hold, facing wall Please follow and like…

02/04/2015

Gymnastics, Skills & Mobility (a) Mobility – anterior hip / shoulder internal rotation / thoracic extension (b) Kipping handstand push up progressions (c) Rotating EMOM: 1 – HSPUs – 2-10 2 – Candlestick lowers – 1 ASAP (As Slow As Possible) 3 – Turkish get ups – 1/1 heavy 4 – L-sit to tuck –…