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Tag Archive for: HB1

  • HB1.6 1RM Thruster & Unknown wod

    Saturday HB1.6 21/12/13

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    –3 RNFT 5-15 reps
    Press ups/Pull ups
    GHD Sit ups/Reverse Hypers
    Squats/Overhead Squat
    -Box Breathing in,out,hold :5 x2
    -No run/row today
    Strength
    -Thruster 1 Rep Max test
    S&C WOD
    -Secret wod. You will not know what it is until the briefing 10 seconds before the 3-2-1 go.
    Assistance
    Bear Crawl 10m x5
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    There is an extra strength wod this week and the Saturday wod will not be released until the 3-2-1- go, this is to test how ready you are for the unknown. This is truly GPP, being good at the unknown.

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  • HB1.5 DE Bench & CFFB Grace

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the speed bench prior to the working weight. In-between MWOD areas of need and reverse hyper
    -No run/row today
    Strength
    -DE Bench  70% 1RM x6 x3-4
    keep speed fast. If you dont know your 1 RM test that instead of the DE.
    S&C WOD
    -CF Football Grace
    -For time:
    15 Clean & Jerks  70/50kg
    Sprint 1 Full Gasser
    10 Clean & Jerks  70/50kg
    Sprint 1/2 Gasser
    5 Clean & Jerks  70/50kg
    Sprint 1/4 Gasser
    Assistance/Skill
    -Spend 5 minute working on a goat
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    Light speed bench but high reps in each set, remember optional work is 18 reps, max dose is 24 reps, min dose is 12 reps. Then a heavy barbell workout (first one of this cycle) mixed in with running. This is also a benchmark for CFFB. Gasser turnaround markers will be set out.

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  • HB1.4 Restoration Day

    Restoration Day. Work on your MWOD targets and practice a goat #nodaysoff. Walk or run with less intensity (and great skill) and MWOD.

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  • HB1.3 Wall Ball & Pull up WOD

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the back squat prior to the working weight. In-between MWOD areas of need and reverse hyper.
    -No run/row today
    Strength
    -Low bar Back Squat 2-2-2-2-2-2-2
    This means you need to lift the same weight 7 times.
    S&C WOD
    Three to five rounds of the couplet:
    Wall ball 90 seconds, max reps.
    Pull ups, max reps.
    Rest 3 minutes.
    (CFHQ TUESDAY 020319)
    Assistance
    -Good mornings x5 x5
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    Heavy high volume back squat session then a max rep wod for a change. There’s a different time domain here too.

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  • HB1.2 Barbara wod

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -3 RNFT 5-15 reps
    Press ups/Pull ups
    GHD Sit ups/Reverse Hypers
    Squats/Overhead Squat
    -Box Breathing in,out,hold :5 x2
    -Run/row today 2x intervals to increase heart rate.
    Strength
    -None today
    S&C WOD
    -Barbara
    Five rounds, each of:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    Rest 3:00 between rounds
    Assistance
    -Spend 5 minutes on a goat
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    Another gymnastic heavy metcon benchmark today. Its back to back with Cindy to see what you are like hitting two gynmastics in a row.

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  • HB1.1 Speed Squat and Cindy WOD

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of Wide stance box squat prior to the working weight. In-between MWOD areas of need
    -No run/row today
    Strength
    -DE Box Squat
    Wide stance, High Bar, Just below parallel box.
    S&C WOD
    -Cindy
    20:00 AMRAP
    5 Pull ups,
    10 Press Ups,
    15 Squats
    Assistance
    Tall Clean 75% 1RM x2 x5
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    Speed squats, these help you to generate power by using bands and also we are going wide to enable you to strengthen your hips. Then a benchmark testing the ultimate bodyweight/gymnastic wod: Cindy.

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