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Tag Archive for: HB3

  • HB3.6 Sled Drag and Open wod 11.1

     

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Row slow and play with RPM/Power output
    Strength
    Sled drag 20m 10-20% Heavier than last week
    5 Deadlift Style
    5 Normal Style

    S&C wod

    WOD11.1

    MEN
    Complete as many rounds and reps as possible in 10 minutes of:
    30 Double-unders
    15 Power snatches (75lbs / 35kg)

    WOMEN
    Complete as many rounds and reps as possible in 10 minutes of:
    30 Double-unders
    15 Power snatches (55lbs / 25kg)

    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.

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  • HB3.5 Speed Squat and AMRAP

    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  80% 1RM x2 x6-12
    keep speed fast. If you dont know your 1 RM test that instead of the DE.
    S&C WOD

    -2x 6:00 AMRAP

    10 ring rows

    10 dumbbell power cleans

    15 dumbbell swings

    rest 2:00 between rounds

    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

    Speed bench, week 3 so 80-90% plus bands and ensure it’s fast. Then a wod with lots of ring pull movements and db cleans to get your shoulders stable. Also the db Russian style swings will help the scapular strength!

     

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  • HB3.4 EMOM Squats and Pull Ups

     

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Row slow and play with RPM/Power output
    MWOD and squat/pull up 5-15 reps, light to heavy, 2 -3 sets

    S&C wod

    -30:00 EMOM
    Odds Back Squat X2
    Evens Strict chest to bars pull ups X2
    0-20 Barbell at 70%
    21-26 Barbell at 80%, Pull ups with 10kg extra
    27-33 Barbell at 90%, Pull ups with 15kg extra

    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 squats then bodyweight gymnastics. These are the two most important movements to be good at, squat calls for a solid core (and more but this is what we need you to have here, if you loose that then the constant load getting heavier wont work!) and the pull ups strict call for a solid core and shoulder girdle. Keep the scapulars tight!!

    Load getting heavier to test you when it counts, at the end of a wod.

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  • HB3.2 Clean & Jerk, Press Up wod

     

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -5-15 reps
    Power Clean + Hang Squat Clean
    Press Ups
    Walking Jerk
    Sit Ups
    Clean and Jerk
    GHR

    S&C WOD
    -15,12,9,6,3 reps for time
    CLean & Jerk 60,45kg
    Press Ups

    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
    A short wod again, mixture of Oly lifts and press ups. Ensure you keep good position in the press ups and fast lifts on the jerk, watch your shoulders!

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  • HB3.1 DE Squat and Handstand + 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
    80% 1RM & Bands x2 x5-10
    S&C WOD
    -12:00 AMRAP
    10 Handstand Shoulder Touch
    2 Rounds of Cindy
    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. Its week 3 of the first wave so its heaver! Then a wod to test shoulder stability and with whole body Cindy mobements (5 pull ups, 10 press ups, 15 squats). Use a wall for the handstand touches if needed.

     

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