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Chelsea
Each Minute on the Minute (EMOM) in 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
For time, working as male/female pairs each athlete completes:
50-calorie row
50 GHD sit-ups
50 wall-ball shots
50 box jump overs
50 m handstand walk
All Levels:
A) EMOM for 20 minutes:
Even Minutes – 6 Weighted Step Ups 24“/20“
Odd Minutes – 3 Pronated-Grip Strict Weighted Pull-Ups
B) For max reps/calories:
4 minutes row
3 minutes of Box Jumps 30“/24“
2 minutes of thrusters 60/42,5kg
1 Minute of Ground to Overhead 60/42,5kg
Gymnastics:
A. 5 Sets of:
A1. 30sec./30sec. One arm plank, rest 30-60sec.
A2. 30sec./30sec. Side plank, rest 30-60sec.
A3. 30sec. Chin-over-bar hold, rest 30-60sec.
B. 5 Sets of:
B1. 30sec. Hollow hold
B2. 20sec. Side-to-side swing
B3. 10sec. descent in eccentric chin up x1
All Levels:
- EMOM for 12min:
even: DU for 0:30
odd: Plank for 0:30
B) Fort time:
150 Wall Ball Shots 6/10 kg
Every 2min perform 5 Pull Ups
Mobility:
1) Shoulder Mob:
Flossing (http://www.allthingsgym.com/throwing-shoulder-mwod/)
Internal Rotation with Barbell (http://www.allthingsgym.com/shoulder-internal-rotation-mwod/)
Shoulder Flex Pulls (http://www.allthingsgym.com/weighted-shoulder-flex-pulls/)
Shoulder Capsule Mobility (http://www.allthingsgym.com/posterior-shoulder-capsule-mobility-drill/)
- Balancing exercise to get better stability
Gymnastics:
„J.T.“, for qualitiy:
21-15-9
Strict HSPU
Strict Ring Dips
Push Ups
Weightlifting:
Heavy DT
Five rounds of 12 deadlifts, 9 hang power cleans and 6 shoulders to overhead. The weight is 60-70% of your heaviest single in power clean + power jerk from the previous week.
Strategically the rule of thumb is to do:
1. 11 deadlifts and drop the bar.
2. Do the last deadlift with the same grip as in the hang power cleans and then follow up with a set of hang power cleans but not unbroken.
3. Do the rest of the hang power cleans and continue straight into shoulders to overhead where you go unbroken.
A.
Warm Up 5 Minutes
B.
MB Power Work:
SL RDLs X 5ea
SL Pole Sweeps X 15ea
Power Plank X 2 for 10 sec
Leg Lowering X 10ea
Small Jump to SL Vertical shin land with 2 sec pause X 4ea
MB NO Countermovement Scoop X 4
MB Slam to Squat Position with 2 second Pause X 4
Power Plank X 2 for 10 sec
MB NO Countermovement Scoop X 4
MB Slam to Squat Position with 2 Second Pause X 4
30 Sec water break
MB Countermovement Scoop X 4
Game who can throw the highest X 1
C.
August “12th” Workout Complete as many rounds as possible in 20 Minutes:
B. One DB SL RDL X 12ea
KB Goblet Split Squat X 12ea
Inverted Rows x 12
Backwards Bear Crawls X 12 Metres
All Levels:
Every 2 minutes for as long as possible complete:
From 0:00-2:00
6 Strict pull ups
2 Front squats 80/50kg(Beginners: KB Goblet squat)
From 2:00-4:00
6 Strict pull ups
4 Front squats 80/50kg
From 4:00-6:00
6 Strict pull ups
6 Front squats 80/50kg
Continue adding 2 reps to the front squat each interval for as long as you are able.
2 rounds for time of:
10 SDHP 40/30kg(Beginners: KB SDHP)
20 Push Ups
30 Sit Ups
20 SDHP 40/30kg
30 Push Ups
10 Sit Ups
30 SDHP 40/30kg
10 Push Ups
20 Sit Ups
WL:
Clean & Jerk Chipper
5 reps on 70%, 75%, 80%, 85%, 90% and then back down again. So 45 reps in total.
Teams of 2, for time:
200m Run
20 Presses 40/30kg
20 Bar-facing-Burpees
400m Run
40 Push Presses 40/30kg
40 Bar-facing-Burpees
800m Run
80 Push Jerks 40/30kg
80 Bar-facing-Burpees
Note: Team mates run together, at the STO and burpees only one partner will work, one is resting.
Frantasy Land“, for time:
21-15-9
Thrusters 40/30kg
Pull-ups
15-12-9
Thrusters 50/40kg
C2b Pull-ups
12-9-6
Thrusters 60/40kg
Bar muscle-ups
Time Cap: 25min
All Levels:
A) EMOM for 10:00 (10 sets):
Paused Front Squat x 3 (3s pause in the bottom)
Advanced: from ground
Intermediate: rack
Beginner: Goblet Squat
B) 30-20-10 for time:
KB Snatches (15l/15r...)
Mountain Climbers (each leg)
Gymnastcis:
A. 3 Sets of:
A1. 5 Table Rocks
A2. 5 Bridge Ups
A3. 5 Active Hangs
B. 5 Sets of:
B1. 15 Straddle Ups, Rest 30sec.
B2. 10 Planche Push Ups, Rest 30sec.
B3. 1-3/1-3 Single Arm Pull Ups, Rest 30sec.
C. 3 Sets of:
C1. 5 Table Rocks
C2. 5 Bridge Ups
C3. 5 Active Hangs