Happy Friday! 

Summers coming... get Bosch fit! 

Summers coming... get Bosch fit! 

Next weeks programming is below. We have more squats (week 3 of 12 of the cycle), more farmers carries (a little spicier this week), more deadlifts, rope climbs (check out the progressions here) and back by popular demand.. BENCH PRESS on Wednesday. 

On Thursday we see a repeat of some gymnastic work we did last week. This time with increased working time and reduced resting time. The goal for these is to be fast and explosive in your movement. This method (explosive repeat) is aimed at increasing lactic ATP (energy) production. It will improve your elasticity, which is important for energy and power transfer.  

Lifestyle WOD

Knowledge bombs were dropped by Liam on Wednesday ready for the kick off of the pre summer lifestyle challenge. 

The WOD, which will be completed in class tomorrow is...

Lifestyle WOD: 10 Min AMRAP

5 Burpees
10 box jump overs (24/20)
15 push press (35/25kg)
100m Run

Sorry for those that were hoping for another chance of doing 14.5/16.5. ;)

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 6 @ 60%
1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%

Level 2 / Level 3

7-10 x 3 @ 81% 1RM

B) B) 9 Min AMRAP

100m Farmer Carry with 20/15kg Plate each hand
15 KB Swings (24/16kg)
10 Push ups

Tuesday:

Workout of the Day:

A) Deadlifts

5 x 1 @ 80%

B) 5 x 5 weighted pull ups

C) I go, You Go: Power Cleans and Jerk

Climb the ladder in 8 mins… 1, 2, 3

Person A does 1 rep, Person B does 2 reps, Person A 3 reps...

(50/35kg / 40/30kg / 30/25kg)

Wednesday:

Workout of the Day:

A) 12 minutes for Quality

1-3 Muscle Ups
10 Push Ups
20 sec L hang hold
2 Rope Climbs
8 DB Press

B) 20 min EMOM in groups of 4

1) 8 Back Rack reverse lunges
2) 30 sec Hollow Hold
3) 5 Bench Press
4) Rest/Spot Bench

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 6 @ 60%
1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%

Level 2 / Level 3

7-10 x 3 @ 86% 1RM

B) 4 rounds each: 25 Secs on / 25 secs off (rest 2 mins between movements)

Max Toes To Bar
Max KB Swings
Max DB Push Press

Friday:

Workout of the Day:

A) Every 90 seconds for 10 rounds

1 Power Snatch, 1 OH Squat, 1 Hang Snatch

B) With a running clock:

at 00:00 Run 300m and complete 20 Burpees:

at 3:00 perform 3 rounds for time

20 Double Unders
6 Chest To Bars

at 7:00 perform 800m Run

Saturday:

Workout of the Day:

Team WOD

In Teams of 3 - Dont let go - Your team have a Wall Ball, that Wall Ball can not touch the floor

Run 800m together
90 Burpees
90 Thrusters (35/25kg)
90 Over Box Jumps
90 Wall Balls
Run 800m together

One person working at a time, movements completed in order

Cave:

A) "Lynne"

5 rounds with some rest between rounds but no rest between movements

AMRAP bench press @ body weight
AMRAP pullups (any style)

B) 2 Mins on; 1 Min off each (working in pairs):

Tyre hammers
Double KB Grount to Overhead
Prowler Push
Seated Sled pull
Partner Carries

Comp Class:

A) EMOM x 10: 1 Clean and Jerk

B) “2013 Legless”

27 Thrusters, 40/30
4 Legless Rope Climbs
21 Thrusters, 40/30
3 Legless Rope Climbs
15 Thrusters, 40/30
2 Legless Rope Climbs
9 Thrusters, 40/30
1 Legless Rope Climbs

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