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Tuesday 13th of Feb

Warm up

Fast feet coach led
1: burpee
2: squat
3: funny jump

 

Gymnastics

handstand skill work
0-4mins: hs kick ups(donkey kicks/trying to hold free standing) quality over quanitity


5-9mins: gymnastic plank hold x :30on, :30off-scale up to hs hold against wall(nose facing no kick ups just walk ins)


10-14mins: headstand practice

 

WOD

24Min emom:
min0-2: 30/20/10 cal row
min2-4: 20/15/10 cal bike
min4-6: rest
goal is to try get the cals done as fast as possible

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Monday 12th of Feb

Warm Up

Three rounds, in 3’s:
20 on 10 off:
cal bike
Lunges
banded good morning

 

WOD

45-33-21: (no time cap)
wallball 30/20
kb swing 24/16

 

OLY

E2mom x 10mins:
5 power clean and stoh
scale down to hang clean and stoh(push press)

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Saturday 11th of Feb

Carolines Going Away WOD

Surprise 😉

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Friday 10th of Feb

Warm Up 

Coaches call

 

WOD

100 thrusters for time.

EMOM 5 Burpees

(15min cap)

 

Gymnastics 

e2mom x 16mins
ring dip x 5-10
scale up to rmu/bmu 1-5
scale down to banded ring dip

 

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Thursday 9th of Feb

Warm Up

10 Plank Shoulder Taps
10 banded good morning
10 face pulls
10 Lunges

 

WOD 1

In a team of 3:

row as many meters as possible in 21mins.

split time on rower as needed

 

WOD 2

4 x 2min rounds:

5/10/15 pull ups

max doubles in remaining time.

no rest between rounds

scale up to: c2b scale to ring row

score is double lowest + highest set of DU

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Wednesday 8th of Feb

Warm Up

Crab Crawl High5s

10 Lunges
10 Pass Throughs
10 Leg Swings
10 Pull Apart

Around the world

Barbell prep

 

Oly

1 full hang snatch(squat) every 30sec x 12mins
scale to full snatch(squat)

 

WOD

20min amrap:

15ub wallballs,

5 hang power snatches

scale up to full power snatch, scale to kb swing

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Tuesday 7th of Feb

Warm Up

In Pairs
A: Bear Crawl Up
B: Hollow Hold
A: Sumo Back
B: Push Up

Time – coaches call

 

WOD

21-15-9
box jump,
hspu(push up)
rest 2 mins
x2

Gymnastics 

e2mom x 14mins:
30sec hollow hold + 5 hollow pull backs on rig(can alt with partner)
scale up to ttb x 2-15

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Monday 6th of Feb

Warm Up

20s of:
Jump Jacks
Pass Through
Lunges
Push Up

Three rounds

 

WOD

12min amrap:
20 sit ups
10 lunges left arm
10 lunges right arm
scale up to oh lunge

 

Extras

16min emom:
Min 1: 10 ring rows(everyone)
Min 2: 10 barbell press from the floor & seated

 

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Saturday 4th of Feb

Coach Royce is up this week. He tested this workout out on his own and said it was brilliant

 

WOD

Partner WOD(one works while one rests)

Part 1: 12 min Amrap

5 thrusters

5 burpees over the bar.

4min rest

Part 2: 12min Amrap

7 front squat

7 C2B, pull ups or ring rows

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Friday 3rd of Feb

Warm Up

In Pairs, alternate:
A.
Bear Crawl Up and back
B.
Hollow Hold

coach led activation

 

WOD 

3 rounds(12min cap):

100 doubles,

50 overhead kb swings
(scale down to 50 doubles or 100 singles)

 

Gymnastics 

E2mom x 8 sets:

10 pike push ups.
scale up to strict hspu(allowed finish off on kipping).
scale down to push ups

try to complete 10 reps every round(mix and match if needed)