+ (44) 77 9220 37450174 376 1610

Tag Archive for: HB5

  • HB5.5 Seed Bench and Wallball, Ring Row wod

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the bench prior to the working weight. In-between MWOD areas of need and reverse hyper
    -No run/row today
    Strength
    -DE Bench, 80% 1RM, plus bands 2 reps, 4-8 sets.
    S&C WOD

    8-10 Rounds for time:
    10 Wall balls,
    10 Ring rows

    Time round 1, then round 8. If round 8 is as fast or faster continue to round 9. Repeat One more time.

     

    Assistance/Skill
    -Spend 5 minute working on a goat
    Assistance
    -During the cool down either:
    10:00 in L-Sit

    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent

    speed bench, light lift moved fast. High Power! Then a wod to help you learn pacing and a negative split. The aim is to make you work faster at them end and to keep a nice solid pace from the start and not go too fast at the gun!

     

    Go To Post »

  • HB5.3 Perfect Form Deadlit then 2X 6:00 AMRAP

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the deadlift to the working weight. In-between MWOD areas of need and reverse hyper
    -No run/row today
    Strength
    3X Perfect form Waves of 1 rep max Deadlift
    Go up in weight in small amounts. Ensure you fight to keep perfect technique. One small fail and you drop weight 10-15kg (wave over) move up again for the next wave.
    S&C WOD

    2X 6:00 AMRAPS, rest 2:00 between them
    0:05 sec wall bar chin over bar hold
    10 Knees to elbows
    10 Weighted step ups (5 each leg)

     

    Assistance/Skill
    -Spend 5 minute working on a goat
    Assistance
    -During the cool down either:
    10:00 in L-Sit

    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent

    Advanced way to train barbel lifts, try to go heavy and if needs be use more waves. As you progress your perfect form 1RM will equal your 1RM!
    Then a wod of movements broken down to their basic elements to ensure you can get strong in those parts. Ready to scale up for pistols, CTBs ans TTBs.

     

     

    Go To Post »

  • HB5.2 Cindy XXX wod

     

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the wod, 5-10-15 and mix in MWOD areas of need and reverse hyper
    -No run/row today
    Strength
    Rest today
    S&C WOD

    Cindy XXX

    Complete as much as possible in 20 minutes of:
    10 Pull-ups
    20 Push-ups
    30 Squats
    15 Pull-ups
    30 Push-ups
    45 Squats
    20 Pull-ups
    40 Push-ups
    60 Squats
    25 Pull-ups
    50 Push-ups
    75 Squats
    30 Pull-ups
    60 Push-ups
    90 Squats

     

    Assistance/Skill
    -Spend 5 minute working on a goat
    Assistance
    -During the cool down either:
    10:00 in L-Sit

    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent

    Advanced gymnastic metcon, high volume test of your skill here. UB sets, force good positions.

     

    Go To Post »

  • HB5.1 DE Box Squat + Deadlift and 13.2 Open Wod

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the thuester prior to the working weight. In-between MWOD areas of need and reverse hyper
    -No run/row today
    Strength
    -DE Box Squat 75-80% X2 + DE Deadlift  75-80% X2 on 1:00 X 3-10
    With bands on both lifts.
    S&C WOD

    MEN
    Complete as many rounds and reps as possible in 10 minutes of:
    115 pound Shoulder to overhead, 5 reps
    115 pound Deadlift, 10 reps
    15 Box jumps, 24″ box

    WOMEN
    Complete as many rounds and reps as possible in 10 minutes of:
    75 pound Shoulder to overhead, 5 reps
    75 pound Deadlift, 10 reps
    15 Box jumps, 20″ box

    Assistance/Skill
    -Spend 5 minute working on a goat
    Assistance
    -During the cool down either:
    Peg board climb 1 accent X5
    OR
    MAx rep strict pull ups X5

    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent

    Warm up with the box squat and some deads. Then an advanced speed squat session! still light, week 2 of wave 2. Then a Games Open Wod. As the open will be on us soon, time to text some of the old wods.

     

    Go To Post »

Contact US

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