About James

This author has not yet filled in any details.
So far James has created 691 blog entries.

WOD – Monday 19/06/19

By |June 10th, 2019|

A

E2MOM for 12min

Hang Squat Snatch for load:

#1: 1 rep

#2: 1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

#6: 1 rep

B.

“High Heals”

AMRAP 9:

10 Hang Squat Snatches (35/25)

30 Double Unders

Comments Off on WOD – Monday 19/06/19

WOD – Friday 07/06/19

By |June 6th, 2019|

“House of Cards”

For Time:

52 Cards

Hearts: Kettlebell Swings 24/16

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats 24/16

Aces: 200 Meter Run

• The whole class operates as one team

• Coach starts by picking a card

• Number and suit will tell you rep count and movement

• Coach will pick next card when all athletes have completed the reps of the last movement

• Face Cards are 10 […]

Comments Off on WOD – Friday 07/06/19

WOD – Thursday 06/06/19

By |June 6th, 2019|

A.

E2MOM for 16min

0-2 Bench Press* x6

2-4 Bent Over Row** x6

* 2 sec pause at bottom

** 1 sec pause at belly button

B.

3 Giant Sets:

12 DB OH Walking Lunge (left arm)

10 Single DB Stiff-Legged DL (left arm/right leg)

12 DB OH Walking Lunge (right arm)

10 Single DB Stiff-Legged DL (right arm/left leg)

21 Sit-Ups

Rest 2:00 between sets.

*Choose a weight […]

Comments Off on WOD – Thursday 06/06/19

WOD – Wednesday 05/06/19

By |June 5th, 2019|

“Slap Happy”

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (40/30)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (50/35)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (60/40)

4 Burpee Box Jump Overs (24/20)

RX+ – 50/35 – 65/42.5 – 80/50

Scaled/Masters – 200 singles/40 Attempts

30/20 […]

Comments Off on WOD – Wednesday 05/06/19

WOD – Tuesday 04/06/19

By |June 5th, 2019|

A.

Build to Heavy Complex:

1 Hang Power Clean + 1 Power Clean

B.

“Power Ranger”

For Time:

15 Power Cleans (70/47.5)

600 Meter Run

10 Power Cleans (70/47.5)

400 Meter Run

5 Power Cleans (70/47.5)

200 Meter Run

Scaled/Masters – 55/35

Comments Off on WOD – Tuesday 04/06/19

WOD – Monday 03/06/19

By |June 2nd, 2019|

A.

E3MOM

Push Jerk for load:

#1: 1 rep

#2: 1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

Build to a heavy 1 rep

B.

“Eighteen Wheeler”

AMRAP 18:

12/9 Calorie Row

15 Wallballs (9/7)

12 Alternating Dumbbell Snatches (22.5/15)

9 Toes to Bar

Scaled/Masters – All the same…..scale any weights according to individual ability.

Comments Off on WOD – Monday 03/06/19

WOD – Friday 31/05/19

By |May 30th, 2019|

A.

E2MOM for 12mins

Back Squat for load:

#1: 3 reps @ 75%

#2: 1 rep @ 85%

#3: 3 reps @ 80%

#4: 1 rep @ 90%

#5: 3 reps @ 85%

#6: 1 rep @ 95%

B.

“Hottie Squatty”

For Time:

30/20 Cal Assault Bike

Then

15-12-9

T2B

KB Goblet Squats 32/24

Comments Off on WOD – Friday 31/05/19

WOD – Thursday 30/05/19

By |May 30th, 2019|

EMOM for 30mins

1 – 15-20 Wall Balls (9/7)

2 – 10-15 Target Burpees

3 – 10-20 KB swings (32/24)

4 – 10-20 Box Jump Overs 25/20

5 – Rest

Comments Off on WOD – Thursday 30/05/19

WOD – Wednesday 29/06/19

By |May 28th, 2019|

A.

Push Jerk for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

2min between sets

80-90%

B.

“Bel-Air”

AMRAP 15:

40 Double Unders

20 DB Hang C & J (Alternating 5 each side) 22.5/15

40 Double Unders

20 Alternating DB OH Lunges 22.5/15

Comments Off on WOD – Wednesday 29/06/19

WOD – Tuesday 28/05/19

By |May 27th, 2019|

A.

Deadlift for load:

#1: 6 reps

#2: 6 reps

#3: 6 reps

#4: 6 reps

E2MOM for 8 mins

75-80%

B.

“Jelly Belly”

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Row

10-8-6-4-2: Deadlifts (120/80)

Comments Off on WOD – Tuesday 28/05/19