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Tag Archive for: WMW2

  • WMW2.6 Sled drags then handstand head taps, hollow rocks and (yey!) burpees 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
    -No run/row today
    Strength
    If possible sled drags
    20m deadlift style x4, regular (‘power walk’) x6
    S&C WOD
    -For max reps:
    5:00 Handstand head taps
    rest 2:00
    5:00 Hollow rock 1 rock=1 rep
    rest 2:00
    5:00 Burpees

    Assistance
    -GHD hip extensions x3-5 sets
    Cool Down
    -Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
    Intent
    Sled drags to get some good old-fashioned hard work and total body exercise. Go heavier than last week and hit 2 more Deadlift style and 2 less regular style. Then a wod with a long clock for single movements. Head touches are a good start to get the handstand walks going, hollow rocks are to get you a solid core (remember to breathe well) if you need rest switch to super man. Finally burpees! yay burpees, enough said! finish off with some hip extensions, enough to keep you moving but not over load you.

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  • WMW2.5 Max Effort Back Squat then AMRAP snatch and push ups 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
    -ME Back squat Find your 1RM
    Use your best stance and bar position.
    S&C WOD
    -AMRAP 15:00
    12 Power Snatches 30/20kg
    10 push ups
    Assistance/Skill
    -GHD Sit ups 3-5 sets
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    1 rep max test on the back squat. No need to do too much volume here just find the heaviest weight you can lift for 1 rep. Then a long ish wod with fast movements, low reps so you can always do “one more rep…”.Then GHD sit up, dont do too many as your core will have been working hard this session, but they should open out your hips a bit too.

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  • WMW2.3 DE Press then a wall bar hold and gymnastic wod!

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the press prior to the working weight. In-between MWOD areas of need and reverse hyper.
    -No run/row today
    Strength
    -DE Press 75% of 1 RM x3 x4-8
    S&C WOD
    -10:00 AMRAP
    0:03-0:10 second wall bar hold, front or back
    5 pull ups
    10 burpees
    15 squats

    Cool Down
    -Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
    Intent
    Strict press moving fast will test your upper body endurance to new lifters and get you strong, experienced or new. The wod after has some static arm holds to give you a dose of stabilizing your whole upper body, then move into bodyweight movements, to get you conditioned well.

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  • WMW2.2 Diane 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
    -Just before the wod Run/row 2x :40 on, :20 off, :30 on, :15 off, :20 on :10 off, :10 on, 1:00 off
    Strength
    -None today
    S&C WOD
    Diane
    21-15-9
    Deadlifts 102/70kg
    Handstand push ups
    Assistance
    3-5 Max rep strict ups with perfect form.
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    A Benchmark workout to test your ability to move a heavy barbell and then move your bodyweight. Followed by some shoulder and stability work when you move well in a strict dead hang pull up.

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  • WMW2.1 DE deadlifts then a short and fast wod!

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the Deadlift prior the working weight. In-between MWOD (stretch, massage etc) areas of need
    -No run/row today
    Strength
    -DE Deadlift 80% of your 1 rep max (no bands today)
    Use your comfortable stance and x5 x3-5
    Speed is the key here. Ensure bar moves faster than 0.8-1metres per second. Basically as fast as you can!!
    S&C WOD
    3 Rounds for total reps:
    0:30 Pull ups
    0:30 Russian KBS 2/1.5pood
    0:30 SDHP 35kg barbell
    0:30 Hand release press ups
    Rest 1:00
    Assistance
    Tall Clean 5-5-3-3-3-1-1
    Go quite heavy with this drill. It’s the third pull of the clean. Stand tall and pull your body under the bar aggressively and fast.
    Cool Down
    -Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
    Intent
    Speed deads, these help you to generate power by using speed. We are week 2 of the wave so its getting a wee bit heavier. Then a wod with a good mix of movements with a short effort and a rest. This is short and fast so would want a high work load (pace well so you don’t score zero on any though!)

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