Entries by Jake Miller

WOD 16/1/18

Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) One arm chinup 5xMax per side MetCon: “Cindy Doing DU” 15min AMRAP 5 pull ups 10 Push Ups […]

WOD 15/1/18

Skill Warm Up: DU Practice Strength: Squats A) Back Squat 5*5*EW B+C) Back Squat.3*5*90% 5RM; 5+*90% 5RM C+D) Front Squat 3*5*90% 5RM; 5+*90% 5RM Skill: Power Snatch MetCon: 3 Rounds for reps: 1min Cal Row 1min Power Snatch 35/25kg (scale to 24/16kg KB SDHP) 1min Burpees 1min Wall Balls 20/12lb

WOD 14/1/18

Strength: Dips Perform by ability: 5*5-10 reps ( add weight if needed) 1) Bench Dips 2) Bar Dips 3) Ring Dips Skill: American KB Swings MetCon: 21-15-9-15-21 reps of American KB Swings Push Ups A) 12/8 kg swings- HRPU B) 16/12kg- Ring Push Ups C) 24/16kg- Ring Push Ups D) 32/24kg- Ring Push ups E) […]

WOD 13/1/18

Strength: Complete Missed Lift. MetCon:  “Arnie“ With a single 2 pood (16kg) kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm *Ask coach for MOD.

WOD 12/1/18

Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) one arm chinups 5xMax per side MetCon: “Fran’’ 21-15-9 reps of Thrusters 42.5/30kg Pull ups *Ask coach for […]

WOD 11/1/18

Strength: Deadlift A) Deadlift 5*5*EW B+C) Deadlift 4*5*85% 5RM; +5*85% 5RM D+E) Deadlift (T&G) 4*5*85% 5RM; +5*85% 5RM (quality reps only!) MetCon: 10 RFT 200m run 10 Unbroken Russian KB Swings AHAP (by ability) Olympic weightlifting WOD: Drop snatch: 6×3 start at 50% add weight by feel Snatch(advanced)/Hang snatch(beginners) 2x3x75% | 2x2x85% | 2×1-2×90% | […]

WOD 10/1/18

Strength: Overhead Press A) Shoulder Press 5*5*EW B+C) Shoulder Press 4*5*85% 5RM; 5+*85% 5RM D) Push Press 4*3*85% 3RM; 3+*85% 3RM E) Push Jerk 4*2*85% 2RM; 2+*85% 2RM MetCon: 5 RFT 10 Push Ups 20 Sit ups 30 Double unders A) HRPU-Sit ups-SU B) Plyo/HRPU Push ups-sit ups-DU C,D,E) Clapping push ups- sit ups- DU

WOD 9/1/18

Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Band Assisted CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) Skill: Ring MU MetCon: For time 5 Ring MU 10 KB One arm Push Press (each arm) 7 Ring […]

WOD 8/1/18

Skill Warm Up: DU Practice Strength: Squats A) Back Squat 5*5*EW B+C) Back Squat.4*5*85% 5RM; +5*85% 5RM C+D) Front Squat 4*5*85% 5RM; +5*85% 5RM MetCon: 3RFT 10 Overhead Squat 50 Double unders. A) G.Squats 16/12 kg-SU B) 30/20 kg- DU by ability. C) 42.5/30kg – Double inders D) 60/42.5kg- DU E) 60/42.5kg- 20 TU

WOD 7/1/18

Strength: Dips Perform by ability: 5*5-10 reps ( add weight if needed) 1) Bench Dips 2) Bar Dips 3) Ring Dips MetCon: “Elizabeth” 21-15-9 reps of Cleans 60/42.5kg Ring Dips *Ask coach for mod