Protected: WOD/Blog

02 May Friday 03/05/2019

Posted at 08:52h in Uncategorized by Coach French 0 Comments

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**PLEASE NOTE: As of Monday we will no longer be posting the WOD and scores to the website. Please download the Sugarwod App! Register and add our box using pincode 0110. This is now live and we will be solely using it from Monday!

Strength:
Squat Snatch
Build to 6×2 @ 85% of 1RM
Reset after each rep

WOD:
21-15-9 (9min cap)
Squat Snatch 45/30
Lateral Burpees Over the Bar

Rest 5 minutes

8 min AMRAP
400m Run
For remainder choose either,
A. Max Press-Ups
B. Max Pull-Ups
C. Max Wall Balls 9/6
Note: If you trained on Monday and/or Wednesday, choose a different option to the ones you used then.

01 May Thursday 02/01/2019

Posted at 09:08h in Uncategorized by Coach French 0 Comments

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30 min AMRAP
20 Shoulder to Overhead 45/30
15 Straight Leg Sit Ups (Hands to Toes)
15 SDLHP 45/30
15 Knees to Elbows
20 KB Snatch 24/16
30 Mountain Climbers

Rest 5 min

800m Run for time

30 Apr Wednesday 01/05/2019

Posted at 07:50h in Uncategorized by Coach French 0 Comments

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Strength:
15 min Hang Clean Complex
5 heavy sets of:
2 Hang Power Cleans + 1 Hang Squat Clean

WOD
5RFT 16min Cap
4 Bar Muscle Ups
4 Clean and Jerks 80/55
12 Cal Row/Ski/Bike

Finisher:
8 min AMRAP
400m Run
For remainder choose either,
A. Max Press-Ups
B. Max Pull-Ups
C. Max Wall Balls 9/6
Note: If you trained on Monday, choose a different option to the one you used then.

29 Apr Tuesday 30/04/2019

Posted at 05:23h in Uncategorized by Coach French 0 Comments

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Strength

Front Squat
15min to build to 1RM

10min EMOM
At 60% of 1RM Front Squat, from the ground complete:
1st min 1 rep
2nd min 2 reps
3rd min 3 reps etc

12min AMRAP:
16 DB Snatches 22.5/15kg
32 Double unders

28 Apr Monday 29/04/2019

Posted at 08:29h in Uncategorized by Coach French 0 Comments

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Strength:

Overhead Press

Build to 4 sets of 6 reps at 75% of 1RM

Superset with

4 Sets of 6 Strict Toes to Bars

WOD:

20 min AMRAP

8 HSPU

12 Pull-Ups

16 DB Goblet Squat Jumps 22.5/15

5 min rest

Finisher:

8 min AMRAP

400m Run

For remainder choose either,

A. Max Press-Ups

B. Max Pull-Ups

C. Max Wall Balls 9/6

25 Apr Friday 26/04/2019

Posted at 09:56h in Uncategorized by Coach French 0 Comments

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Core Tabata

12min – 20sec on 10sec off
– hollow rocks
– superman
– planks

10min Working on Kipping technique for Handstand Pressups & Pullups (video below)

WOD:

Repeat from 9th October 2018

Tuesday 9th October

“Mary”
20min AMRAP
5 Handstand Pressups
10 Pistol Squats
15 Pullups

23 Apr Wednesday 24/04/2019

Posted at 08:14h in Uncategorized by Coach French 0 Comments

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Benchmark:
Isabelle (6 min cap)
30 Snatches for time 60/40

20 min working on Squat Snatch tech
10×1 building to 80% of 1RM

10 min AMRAP
3 Bar Muscle Ups
12 Wall Balls 9/6

22 Apr Tuesday 23/04/2019

Posted at 09:41h in Uncategorized by Coach French 0 Comments

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Strength

6 sets strict pullups.

Each set 5 reps minimum – 2 reps short of failure. 5th set work to failure, then drop and take 30sec break, then go again till failure. Banded if need be.

20min EMOM
Accumulate reps for the first 4 movements
Keep a separate score for deadballs
Score = total reps for first 4 movements combined, plus total deadballs

TTB
Goblet Squat 24/16kg
DL 60/40
Pressups
Deadball over shoulder – choose own weight

Coaching points – ensuring athletes achieve full lock out on DL and Goblet Squats – shoulders, hips and knees locked out over the heels.