+ (44) 77 9220 37450174 376 1610

Tag Archive for: HB2

  • HB2.7 Restoration Day

    Restoration Day.

    Work on your MWOD targets and practice a goat with less intensity and MWOD.

    If you’re Mikey and Annie hit a new Deadlift PB!!

     

    Go To Post »

  • HB2.6 Sled Drag and C2 Row Intervals

     

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Row slow and play with RPM/Power output
    Strength
    -10 x Sled drags
    Backwards X5
    Deadlift x5

    S&C wod

    -1000m Repeats
    Row 1000m each for time, rest half the work time X3
    Pace for 3 sets but then continue and hold that pace for as many sets as you can. Hold pacing to within 5 seconds, stop when you slow too much.

    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
    Quite heavy sleds to get you to have strong hips and increase over all work capacity. Then long Row intervals to test and improve your long endurance.

     

    Go To Post »

  • HB2.5 DE bench & tabata somthing else

     

    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  75% 1RM x2 x6-12
    keep speed fast.
    S&C wod

     

     

     

    Tabata Something Else”

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    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 max dose is 24 reps, min dose is 12 reps. Then a Hardcore gymnastic wod! Keep consistent!

     

    Go To Post »

  • HB2.4 Restoration Day

    Restoration Day.

    Work on your MWOD targets and practice a goat #nodsysoff.

    Walk or run with less intensity (and great skill) and MWOD.

    Go To Post »

  • HB2.3 Christmas Day wod EMOM Front Squats

    Ho, Ho, Ho! Merry Christmas 2013! A quick wod for the festive period!

    Mikey Christmas 2013

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Do some shoulder shrugs -It is Gazelle time…
    S&C WOD

    25:00 EMOM 1 Front Squat + Jerk Dip

    First 15 minutes 70%
    Next 5 minutes 80%
    Last 5 minutes 90%

    Assistance
    Eat lots of festive food.
    Cool Down
    High 5 everyone
    Intent
    A heavy lift getting you ready for lifting heavy at the end of a wod Also short and ace so we can spend time with the family!

    Go To Post »

  • HB2.2 Pull up holds, Toes to bar

     

    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

    If you missed the speed squat yesterday do it today, there is a short wod for today!

    -DE Box Squat
    Wide stance, High Bar, Just below parallel box.

    S&C WOD

    -10:00 AMRAP

    0:10 wall bar hold, shin over bar (1 burpee penality for every second under :10)
    8 Toes to bar
    4 one arm kettlebell clean and jerk, each arm

    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.

    Go To Post »

  • HB2.1 Speed Squat & CrossFit 12 days of Christmas 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

    -12 days of Christmas WOD

    Complete 1, then 1&2, then 1&2&3, and so on till you get to 12.

    1 Deadlift (275/185)
    2 Muscle Ups
    3 DB Thrusters (35/20)
    4 Pistols (each leg)
    5 Swings (70/53)
    6 Burpees
    7 Pull Ups
    8 DB Lunges (35/20)
    9 Push Ups
    10 Box Jumps
    11 One Arm Snatches (35/20)
    12 TGU (35/20)

    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.

     

     

    Go To Post »

Contact US

[contact-form-7 id="5430" title="Contact form 1"]