TUESDAY

  Strength For load: For load: 4-4-4-4-4 Paused back squats *Perform a new set every 2:15 *2-second pause at depth   Today’s lifting should see beginner lifters learning and mastering the fundamentals with lighter weights whilst intermediate and advanced athletes may start at approximately 60% 1RM and increase across sets to a heavy set to…

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MONDAY

  Gymnastics Skill Development SLIPS Development 4 Sets for quality: Planks Pikes Hand stands Thoracic rotations   Today’s SLIPS work is all about quality over quantity and so should see athletes finding progressions that allow virtuous technique for the specified time periods or reps. WOD For time: 4 Rounds for time: 12 DB snatch 22.5/15kg…

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FRIDAY

  Olympic Lifting 6 Sets for load: 1 Power clean + 1 Hang squat clean + 2 Front squats   *Perform a new set every 1:45   WOD AMRAP12: 8 DB C&J 22.5/15kg (arm #1) 8 Single-arm DB Overhead walking lunges (arm #1) 8 DB C&J (arm #2) 8 Single-arm DB Overhead walking lunges (arm…

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THURSDAY

  Strength 10-8-6-4-2 Reps for load: Bench press Weighted chin-up (supinated grip)   *Perform a new round every 3:00   Today’s upper body strength work should see challenging yet unbroken sets, whereby athletes will change loads up across sets according to fatigue and continuing to maintain a full range of motion.   WOD 14 min…

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WEDNESDAY

  Skill Development Power Snatch Cycling  6 sets for quality: 6 power snatches   *Perform a new set every 2:00   Today’s lifting should see an emphasis placed on speed and efficiency of touch and go snatches. Athletes need to understand barbell cycling is a different skill to 1RM lifts.     5PM SKILL SESSION…

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TUESDAY

  Gymnastics Skill Development   Wall-facing Handstand Push-ups   Today’s gymnastics skill work should see athletes without wall-facing handstand push-ups working through progressions, achieving virtuosity before moving down the list. WOD 3 x 4-minute Rounds for Reps: 1000/800m Assault Bike / Echo Bike 12 Wall-facing handstand push-ups Max shuttle runs *Rest 2:00 between rounds  …

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MONDAY

  Strength For load: 6×3 Front squats *Perform a new set every 2:15   Today’s lifting should see lifters sitting between 70-80% of their 1RM looking to hold the same weight across all sets. WOD For time: 27-21-15-9 Wall Balls 9/6kg 15-12-9-6 Toes-to-bar   Time cap: 13 minutes   Active: 6/4kg, Hanging leg raises Lifestyle: …

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