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Monthly Archives: September 2016

  • 01.10.2016

    30
    • Sep
    • 2016

      A split up in 2 groups, then perform 20 ghd sit ups per athlete as a group, split reps up as you wish (e.g. A performs 10, B performs 5, C performs 25, D performs 20, B performs 15, A performs 5). B 20…

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  • 30.09.2016

    29
    • Sep
    • 2016

      A 2 very easy strict hand stand push ups 2 easy strict hand stand push ups 2 medium strict hand stand push ups 2 hard strict hand stand push ups 2 hard strict hand stand push ups 2 hard strict hand stand push ups…

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  • 29.09.2016

    28
    • Sep
    • 2016

      A skin the cat practice http://gymnasticswod.com/content/skin-cat-progression-pt1 low rings, high knee hold low rings, knee tuck upside down low rings, slow and controlled skin the cat, stop when touching the floor low rings, slow and controlled skin the cat, go back and come forward again…

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  • 28.09.2016

    27
    • Sep
    • 2016

      A pair up perform 5 alternating wall walks hold hand stand with toes to wall for 3×20’’ alternating hold free standing hand stand for 3×10’’ alternating, support each other scale hand stand hold with hand stand hold from box B 3×5 bodyweight dips 3×5…

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  • 27.09.2016

    26
    • Sep
    • 2016

      A 2×5 light shoulder presses 2×5 light push presses 1×5 light push jerks https://www.youtube.com/watch?v=V-hKuAfWNUw 5×5 push jerks, smooth transition between reps https://youtu.be/nwaJL0B2pt8?t=65 B 4 rounds of 400 meter run 10 sumo deadlift high pulls (24kg/16kg) 2 sled pushes (75kg/50kg) 20 plank ups 15/10 cal…

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  • 26.09.2016

    25
    • Sep
    • 2016

      A tuck hollow hold https://youtu.be/l6s1F0Xj0wk?t=6 single leg extension https://youtu.be/l6s1F0Xj0wk?t=14 hollow hold (no arms) https://youtu.be/l6s1F0Xj0wk?t=30 hollow hold with arms hollow rock https://www.youtube.com/watch?v=g9d9WwI0iiI B kettlebell swings perform 5 russian swings, pause, then 5 american swings with the same weight once you find your max weight, perform…

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  • 25.09.2016

    24
    • Sep
    • 2016

      A 8×4 thrusters start from the rack start with empty bar, increase weight every set, decrease weight if form breaks down rest 2’’ between heavy sets B EMOM10’ 3 strict chest to bar pull ups reach a dead hang at the bottom, touch the…

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  • 24.09.2016

    23
    • Sep
    • 2016

      A perform 13×1 high jumps use 2 boxes, plates and a pvc pipe between boxes start low, increase height after every jump until you reach your max, then try maintaining that height B 15 rounds for quality of 2 ground to overhead into overhead…

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  • 23.09.2016

    22
    • Sep
    • 2016

      A option 1 death by double unders start with 3 double unders, add 3 reps every minute option 2 death by scaled double unders start with 5 single unders and 1 double under, add 1 cycle every minute option 3 death by single unders…

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  • 22.09.2016

    21
    • Sep
    • 2016

      A perform 2 rounds of 1×3 strict pull ups 3×2 muscle up transitions on barbell with feet on floor 5×1 strict banded muscle ups if you do not have a strict pull up yet, perform 3×5 light banded pull ups 2×4 medium banded pull…

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