Tag Archives: core

Workouts for the week 10-15th April

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Sunday

HSPU Skill Pratcice

Deadlift 5 sets of 5 reps

each rep paused 3 sec at knee.

EMOM 12

  1. 10-12 Cal row
  2. 3-5 Wall Walks

Monday

Front Squat (paused 3 secs in bottom) AHAP

5 sets of 5 reps

EMOM 10

1 Power Snatch 1 Hang Snatch 1 OHS – Build to Heaviest

Tuesday

  1. Muscle up skill/Strength
  2. The Dirty 30 (30 reps of each for time) 30 min time cap

Box Jumps

Pull ups

Kettle bell Swings

Lunge Step

Knees to Elbow

Push Press 20kg

Good morning 20kg

Wall balls

Burpees

Double unders then back up!

Wednesday

Build to 1RM Bear Complex

Clean

Front Squat

Push Press

Back Squat

Push Press

EMOM16

  1. 4 x Squats Cleans @ 80%
  2. 10-12 TTB

Thursday

EMOM 12

1. 5-7 HSPU

2. 10 x PenDlay Row AHAP

3 x

AMRAP 4

Row for Cal

AMRAP 4

3 chest to bar Pull ups

6 push ups

9 box jump over

Rest 2 mins

 

Friday

Team Wod

Sunday 17th January

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Heres your workouts for the week!

Sunday 17th Jan

with a running clock

0-10 min

3,6,9,12,15 ladder.

power snatch 50/30

TTB

10-18 min

8 mins to est a 3rm Deadlift.

Monday 18th

HSPU skill practice
Every 2 mins for 10 rounds

8-10 cal row

8-10 thrusters 45/25kg

Tuesday 19th
Muscle up drills/chest to bar kipping drill.
AMRAP 15

3 muscle usp/C2B + Dip

20 wall balls

50 double unders

5 muscle ups/C2b +Dip

40 wall balls

75 double unders

7 muscle ups/C2B+Dip

60 wall balls

100 double unders

Wednesday 20th
Back squat 10-10-10-10

Increase 2-5kg from last week
EMOM 14

  1. 7 touch n go power cleans 70/40kg
    2. 5-7 Handstand push ups

 

Thursday 21st

For time 35 min time cap.

400m run

50 push ups

400m run

50 GHD sit ups/ab mat sit ups

400m run

50 pull ups/jumping/ring row

400m run

50 air squats

400m run

50 Kettlbell swings

400m run

Wedensday 10th June

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Great work on our hang snatch today #TeamQuwwa some really good improvements.
A little CrossFit benchmark for our midweek fix!

“CINDY”

AMRAP 20

5 PULL UPS
10 PUSH UPS
15 AIR SQUATS

SCALE PULL UPS WITH BANDS,RING ROWS or PULL DOWNS

Thursday 27th May

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Crossfit
A. Tempo Deadlift 40×2 8 sets total to build to a max triple
B. Emom 15 –
1. 30 sec ME Double unders/skips
2. 6x Hang power clean 70/40
3. 5-7 x Strict toes to bar

Quwwa Barbell
Clean and jerk drills
Clean pulls to knee 5×5
Power clean from hang and push jerk 10×1
4 rounds
Side bends x20
Strict press x10
Rows x8

Sunday 24th May

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CrossFit

A. Back Squat – 15 mins to establish an 8 rep Max
B. Emom 14 –
1. Strict pull up x 5-10
2. 8-10 box jump

Quwwa Barbell
Clean Drills 1×3
Clean pull from Hip 5 x 10
Clean from mid shin plus split jerk 7×1+1
Back squat 5x 8
strict pull ups 5×5-10

Monday 20th April

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movement prep/Warm up
banded shoulder stretch 2 mins per side

2 sets
scapular push ups x15
Wall slide 5 raises x
goblet squat half Y 4 raises each arm

workout
a.Strict press 3 x10 at same load.

b. EMOM 12
8 Hang Power Clean 50/25
8 Bar over Burpees

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Wednesday 15th April

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A.
10 min full body foam roll

B.
Ghd sit up – 4 sets of 12-15
Side plank hold – 4sets of 40-60 sec

C.
Amrap 10
30 sec hollow hold
30 sec squat hold
30 sec super man

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Sunday 12th April

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HEAVY DAY
Movement prep
Meathead Mobility
single leg knee to chest 8/leg
lunge stretch 5×5 sec per leg
single leg tactical frog 8/leg
banded leg lowering 8/leg
Couch stretch – 1 min each side.

Activation
glute bridge 10
side lying clam 10/side
banded marching 10xforward/back/left/right/high knees

Workout
A. Back squat 5×5 at tempo 42×2
B1. Pendlay row 3×10 – heaviest possible
B2. Kb Bulgarian split squat 3×10

Wednesday 25th March

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BulletProof shoulders
2 rounds
t-w-y 10/10/10
scap push ups x20
banded internal/external rotations 10/10
kettlebell arm bar to turkish sit up x 5/5

core
tabbata hollow/arch hold (alt)

tabbata side plank (alt)

focus – handstand

beginner
box push up hold to handstand hold – feet on box hold push up position for 10 secs walk hands in and hold hand stand position for 10 secs( stack wrists/shoulders and hips as much as possible)
repeat 3 times before coming off the box for 1 set. 5 sets total

intermediate
wall walk to 10 sec hold – repeat 3 times for 1 set x 5 sets