W.O.D.- Monday the 25th to Friday the 29th of JanMonday 1. back squat 5 by 5 density – 12 step ups/max pushups/ max weighted hip ext 2. back squat 5 by 5 then 21/15/9 – thrusters 45/30kg + bar facing burpees 3. 21/15/9 – thursters 45/30kg + bar facing […]
- Monday the 25th to Friday the 29th of Jan
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Tag Archives: Shoulder Press
Wednesday the 16.04.14
W.O.D shoulder press – 5 sets of 5 reps then emon by 12 6 pushpress 52/35kg 12 kbs 24/16kg
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Exercises: Kettlebell Swings, Push Press, Shoulder Press
Wednesday the 02.04.14
W.O.D shoulder press – 5 sets of 5 reps then 3 2 minutes rounds with 2 minutes recovery between rounds of: max pushpress 45/30kg then 500 meter row
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Exercises: Push Press, Row, Shoulder Press
Monday the 03.03.14
W.O.D press – 5 by 5 then amrap 8 minutes 8 thrusters 45/30kg 8 bar hop burpees
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Exercises: Burpees, Push Jerk, Push Press, Shoulder Press, Thrusters
Friday the 21.02.14
W.O.D press – 5 sets of 5 reps – 20 minutes then 100 pushpress 45/30kg every time the bar drops from the rack position do 10 kettlebell swings 24/16kg 15 minute cut off
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Exercises: Kettlebell Swings, Push Press, Shoulder Press
W.O.D 20 minutes to work up to a 5 rep max press Then “Karen” 150 wallballs
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Exercises: bench press, Push Jerk, Push Press, Shoulder Press, Wallballs
Wednesdsay the 24-08-13
Starting next Monday we will be going through 6 week strength cycles every Monday and Thursday starting with the back squat. Monday will be a back squat workout followed by a short squat related metcon and Thursday will be a [...]
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Exercises: bench press, Push Press, Run, Shoulder Press, Wallballs
Tuesday the 23-07-13
W.O.D amrap 20 minutes 5 shoulder press 45/30kg 10 ring rows 15 box step ups 25/15kg 24/18″ then 5 minutes 30 seconds situps 30 seconds plank
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Exercises: ring rows, Shoulder Press, Situps
Friday the 11-07-13
W.O.D 20 rep max shoulder press then amrap 25 minutes 400 meter run 20 ring rows 200 meter sandbag run 25/15kg 20 pushpress 35/25kg
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Exercises: Push Press, ring rows, Run, Run with Weight, Shoulder Press
Wednesday the 18-06-13
Back to basics week Skill – pushup W.O.D Shoulder press – 3 sets of 10 reps then 10 to 1 of: pushups ring rows
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Exercises: Pushups, ring rows, Shoulder Press
Friday the 14-06-13
W.O.D 12 minutes to work up to a 2 rep max squat then 12 minutes to work up to a 2 rep max press then amrap 7 minutes of burpees
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Exercises: bench press, Burpees, Push Jerk, Push Press, Shoulder Press, Squat
