18 February 2017 – Saturday Starter

WOD:

5 Clean & Jerk @ 50kg

5 rounds of Cindy (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

4 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

3 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

2 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

1 round of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

Time: 32 minutes

This was part of a partner WOD, the full one being 10 rounds of Cindy and going down in 2’s.

7 February 2017 – Move Well

Warmup
2 rounds of :
Run 200m
10 push ups
10 superman
10 wall balls

WOD
18 min EMOM: 40 sec on 20 sec off
Min 1 : Med ball thrusters ( red wolves, dumb bell thrusters @ 20kg each hand)
Min 2 : Renegade rows 15/10kg (Used the 10kg dumb bell)
Min 3 : Run 100m/150m/200m (substituted for rowing as it was raining)

Accessory work
Complete 3 rounds for quality:
4 Nordic curls
20 Abductors each side
1 min bridge/weighted bridge

28 January 2016 – Man The Sleds

Warmup

3 min Skipping

20 Med Ball Thrusters

20 Sit Ups

20 Push Ups

 

Conditioning

5 Rounds

Partner runs 200m

WHILST

10 Push Ups

15 Pelvic Raises

40 Bicycle Kicks

Plank for remainder of time

 

WOD

In Teams of 5

3 Min at each station

1 – Sled Push (120kg)

2 – Row (for calories)

3 – Sled Push (120kg)

4 – Ring Rows

 

16 January 2016 – Salmon/Johnson

I was tasked with programming Saturday’s stadium WOD for the Elites.

The parameters were: Not longer than 1 hour, and use the surrounding area (stadium/track)

After alot of research, this is what I came up with. A 2 part AMRAP that lasts a total of 45 minutes. It gets pretty spicy towards the end 🙂

 

A.  “Anadromous: The Salmon Run”
20 min AMRAP

5 Burpees

10 Situps

15 Squats

Rest 5 minutes

THEN 

B.  “Michael Johnson”

Jog 300m. Sprint 100m

400 meters

50 Squats

400 meters

50 Push-ups

400 meters

50 Sit-ups

Run 400 meters

**20 minute time cap

 

Score is:

A. # of rounds

B. Time
Intensity is totally up to you – it should be challenging but not easy.

 

Score: 

A: 15 rounds

B: 16:42

14 January 2016 – Burner Boy

Warmup:

1 lap run

10 Ground To Overhead (5kg plate)

10 squats

10 Toes Touch Back Bend

10 Samson Lunge

 

Conditioning:

4 rounds

7 Front Squat

3 Thrusters

30kg/50kg/30kg/40kg

 

WOD

For time:

4 rounds

20 Goblet Squat

20 Pushups

THEN 

Run 600m

REST 4 minutes

Run 400m

3 rounds

20 Overhead Lunge

50 Double Unders

REST 3 minutes

50 Weighted Situps

Run 200m

50 Hollow Rocks

 

Time: 31:34 (Rx)

All I’m gonna say is… Hollow Rocks burn like nothing else I’ve experienced. A definite pain train workout today!

 

9 January 2015 – Saturday Stadium Stairs

Really enjoyed this tough workout programmed by the one and only Devan Bolt!

I’m in charge of this weeks programming so it should be interesing… haha

**Please note if down with ease it should be shorter than 45mins

Warmup:

– dynamic stretches

-400m jog

Round1:

  • jog upstairs from bottom at track right to the top, preferably using the 2middle flights of stairs, then jog back down
  • 30 standing calf raises, feet parallel to each other
  • 15 pushups

Round 2

  • jog upstairs, skipping one stair at a time, jog down stairs
  • 30 calf raises on edge of stair, feet parallel, heels not touching the stair
  • 15 pushups with hands on stair and feet on surface below

Round 3

  • jog upstairs, skipping 2 stairs at a time, joy down stairs
  • 30 calf raises on edge of stair. Heels touching each other by not the stair and toes pointing outwards. Feet will be making a V shape
  • 15pushups legs elevated on stairs, hands on surface below

Round 4

  • sideways jog upstairs, body facing the left side of stadium, jog down stairs
  • 30 calf raises, with feet in inverse V. Tired touch each other and heels facing outwards; still heels not touching edge of stair
  • 15pushups with only right arm elevated on one stair, body facing left of stadium

Round 5

  • sideways joy upstairs, body facing right of stadium, jog down stairs
  • 30 squat to calf raises, feet parallel to each other
  • 15pushups body facing right of stadium, left arm elevated on a stair

Round 6

  • using top have of stadium stands. Spread legs wide and do stair by stair wide squat jumps, on large stairs. Joy back down
  • 25dips
  • laying on belly do 40 superman ab flexes (keep body straight stretching and and legs outward, then raise arms and legs simultaneously off the ground)
  • 40 mountain climbers, two legs being one rep

Round 7

  • again top half of stadium, keep feet close together and do stair by stair squat jumps, jog down stairs
  • 25dips
  • 40 superman ab flexes
  • laying on back do 30 bicycle ab crunches, both legs being one rep

Round 8

  • narrow to wide stair by stair squat jumps, jog down stairs
  • 25dips
  • 40 superman ab flexes
  • sitting on edge of stair, raise legs parallel to buttocks and do 40knee to chest ab crunches, legs always moving back to parallel position

Take 2min rest between between each round

Time: +- 1 hour

17 December 2015 – FranAnnie

Warmup

2 rounds

1 lap run
5 Deadlift
5 Romanian Deadlift
5 Bent Over Rows
5 High Pull Clean
5 Upright Rows
5 Front Squat
5 Push Press

WOD

“Pick A Lady”

Options:

  • Fran + Annie (These are coupled with a 4 minute rest in between)
  • Nicole
  • Mary
  • Cindy

I chose…

Fran

21-15-9

Thrusters (42kg/28kg)
Pull Ups

4 min rest

Annie

50-40-30-20-10

Sit Ups
Double Unders

Time:

Fran: 10:04 (Rx)

Annie: 12:38 (Rx)

10 December 2015 – Summer Body Blast

Warmup:

2 lap run

THEN

2 Rounds

10 Push Ups
10 squats
10 PVC pass throughs
10 Good Mornings
5 kips

Skills:

NOT FOR TIME

10 Pull Ups/ Chest to Bar
20 Ring Rows
30 Jump Pullups

75 Double Unders between each round

WOD:

Summer Body Fitness Test

400m Run
40 lunges
30 KB Swings
20 Ball Slams
10 Burpees
20 hand release push-ups
30 sit-ups
40 air squats
400m run
Time : 13:40