Tuesday 30th December 2014

SKILL

Wall balls

WOD

EMOM for 30mins

1st min = 10x wall balls

2nd min = 10x pull ups

Tuesday 23rd December 2014

WOD

EOMOM for 5 rounds

3x deadlifts 

Working up to 75% of your 1 rep max

Then

4 rounds

3 mins to row 300m 

In remaining time as many Burpees as possible 

Monday 22nd December 2014

Skill

Push jerk

WOD

5 rounds

5x front squats

10x push jerks

15x pull ups

2mins rest between rounds

Saturday 20th December 2014

WOD

The 12 Days of Christmas

In teams of 3

Days 1-4

1km row

200m partner carry

3 runs over the bridge 

400m run best effort

Days 5-8

20min AMRAP

5x pull ups 

6x push ups

7x sit ups

8x squats 

Days 9-12

9 rounds for time

10x med ball cleans

11x box jumps

12x med ball thrusters 

Thursday 18th December 2014

Warm up

JJ's - Mobi

WOD

"Wittman"

5 rounds

15x KB swings

15x power cleans 

15x box jumps 

  

Thursday 27th November

Warm up

3rds

2x muscle ups

4x Burpees

6x pistol squats/ box steps

8x hollow rocks

10 sec hand stand hold

WOD

'The Ghost' Guerro

6rds 

1min: row for calories

1min: Burpees

1min: double unders

1min: rest

Tuesday 25th November 2014

Strength 

4 sets of 5 

Front squat with 3 sec lower and pause

WOD

3x rounds

3mins to complete 500m row and remaining time ground to overhead dumbbell 

3mins rest in between rounds 

Thursday 20th November 2014

Strength 

Work to a 1 rep max deadlift in 10 attempts 

WOD

'Diane'

21-15-9

Deadlifts @70% 1rm

Handstand push ups 

Tuesday 18th November 2014

WOD

'Barbara'

5 rounds

RX

20x pull ups

30x push ups

40x sit ups

50x squats

3 min rest between rounds

Scaled 

-swap beat swings and hold for pull ups

-babs (5-10-15-20) 

Sunday 16th November 2014 - Supple Sunday

 Movement and mobility drills associated with cleans and front squats, working from the ground up...

Saturday 15th November 2014

Team WOD

In teams of 3...

30 minute AMRAP

Station 1:

10x box jumps

5x pull ups/ring rows (+ 5 beat swings)

Station 2:

10x burpees to plate

5x GTOH (20kg/10kg plate)

Station 3:

400m burden run (9kg/6kg med ball)

Each athlete works at a separate station and changes on the burden runner's return.

Thursday 13th November 2014

Some Front squat tekkers and a mini-chipper...

Strength/Skill 

5 x Frankenstein squats (empty barbell)

5 x Front squats (empty barbell)

5 x 1 1/4 Front squats (empty barbell)

5 x Front squats with 3 second pause 'in the hole' (empty barbell)

4 x 8 Front squats (increasing weight each set) 3X11 (3 second lower / 1 second pause)

WOD

For Time (10 minute cut off): 

1,000m row 

40 wall balls 

30 double unders / 60 single unders

20 parallette press-ups 

Wednesday 12th October 2014

Some bodyweight strength and power followed by a cheeky complex...

Strength
3 rounds (not for time)
10 × strict pull ups
10 x box jumps (30")
30 x double unders (or 10 × hollow rocks)

WOD
4 rounds work + 3:00 rest in between;
3 × hang power cleans
2 x reverse front rack lunges
1 x shoulder to overhead
Repeat x 4
400m run

(Add weight if completed in 3:00 or less)

Sunday 9th November 2014

Remembrance Sunday WOD

18min AMRAP

11x G2OH

11x Burpees

11x thrusters

11x pull ups / ring rows 

Teams of 3

On the 11th min there will be a 1min applause in thanks to service men and women that have given their lives for their country

We will remember them 

Saturday 8th November 2014 -Team WOD

"Welcome to Valhalla"

In Viking Hordes of 5/7

Sail your longboat to shore (Row 8000m)

Charge to battle (Run 1km - up and over bridge)

Sack the village (400 ball slams @ 6kg/9kg)

Flee with loot (Run 1km - up and over bridge with weight)

Return voyage triumphant (Row 8000m)

Score 1 = time 

Score 2 = total weight of "loot" carried (divided by team members)

9am Horde (Jo, Aimee Bo, Zoe, Claire, Danny, Adam) 59:50/74kg (10 pts)

10am Horde (Kath, Meg, Mark, Paul, Richie) 56:12/63kg (13 pts)

Friday 7th November 2014

WOD

Fran

21-15-9 

Thrusters 

Pull ups

When Ben met Fran.......sub 4 mins......then......

Thursday 6th November 2014

Skill

Margirito Complex

1x burpee

1x press up

1x jumping jack

1x hollow rock

1x handstand

1-2-3-4-3-2-1

WOD

1 rep max strict press 

On failure revert to push press then push jerk 

Wednesday 5th November 2014

Strength & skill

Squat drills 

WOD

'Elizabeth'

21-15-9

Cleans

Ring dips 

Scale to push ups and parallette holds

Saturday 1st November & Sunday 2nd November 2014

WOAH (workout at home) 

100 Burpees for time 

Thursday 30th October 2014

Skill

10mins hand stand progressions 

WOD

400m run

50x pull ups / 35x ring rows

400m run

50x press ups

400m run

50x sit ups 

400m run

50x squats

20 min time cap 

Scale to 35 reps if needed 

Tuesday 28th October 2014

The Royal Marines 350th Birthday WOD

35min AMRAP

1x rope climb

6x pull ups

6x front squats 

4x shoulder to overhead 

Thursday 23rd October 2014

Skill

Pang progression 

Set, shrug, pull, power clean, front squat, split jerk 

WOD

Another 10min AMRAP 

10x knees to elbows 

15x press ups

10x knees to elbows

30x squats 

Workout of the day: Tuesday 21st October 2014

Skill

Pull up progressions

'Can you do 5 strict pull ups?'

'YES'

Strict

Kipling

Chest to bar

'NO'

A 10x ring rows bent knees

B 10x ring rows straight knees

C 10x knees to elbows

WOD

20 min AMRAP

21x hand release press ups

21x pull ups / progressions 

Skill Sunday: 19th October 2014

Skill

Pull ups

'Can you do pull ups?'

Yes

5x Kipping 

5x Chest to bar

No

10x ring rows bent knees

10x ring rows straight 

5x negatives

10x knees to elbows 

5x pull ups

WOD

10min AMRAP

5x pull ups/progression

20 sec plank

5x press ups

Workout of the day: Saturday 18th October 2014

Team WOD

In teams of 3/4

3mins rest between WOD's 

WOD #1

4k row 

Alternate every 250/300m

WOD #2

8min AMRAP 

10x KB swings

10x push ups

10x Burpees 

10x ring rows 

WOD#3

3min Hang power clean relay 

bar touches the floor = 10x burpee penalty 

WOD: Thursday 16th October 2014

Skill

Squat clean

WOD

10 min AMRAP

10x burpee box jumps

10x squat cleans 

Workout of the day: Tuesday 14th October 2014

5k Row.......25 min time cap.......enough said 

Run Carla Run!

Tomorrow our very own Carla Rookwood will be running the Royal Parks Half Marathon in preparation for the London Marathon in April 2015. She will be running 13.1 miles with over 16,000 others from 32 countries in central London.  

Good Luck from everyone at the nest! 

Workout of the day: Thursday 9th October 2014

Skill

Kettle bell swing 

Kettle bell clean

Wod

In pairs 

No.1 row and then do the reps. 

No. 2 will then do the same distance and complete same reps. 

Work through.

Row             Med ball clean 

50m.            2

100m.          4

150m.          6

200m.          8

250m.          10

300m.          12

350m.          14

400m.          16

450m.          18

500m.           20

30 min time cap

Workout of the day: Wednesday 8th October 2014

Skill

5x handstand holds

(Aim for max seconds)

WOD

4 rounds 

30 second L-sit hold 

30x deadlifts 

10 second handstand hold 

Workout of the day: Monday 7th October 2014

Battling up stream with some cheeky intervals on the Concept 2;

10 Rounds;

250m Row
2 mins rest

Workout of the day: Thursday 2nd October 2014

Skills

Clean

WOD

Clean 5-5-3-3-3-1-1-1-1

*if you struggle with front squats hit power cleans *

Workout of the day: Wednesday 1st October 2014

Strength 

5x5 snatch pulls

WOD

3 rounds

400m run

30 squats

20 push press 

Workout of the day: Tuesday 30th September 2014

Skill

Handstand progressions

WOD

3 rounds

400m run

21 sumo dead lift high pull 

12 bar hop Burpees

Workout of the day: Monday 29th September 2014

Skill

5x5 strict pull ups

WOD

21-15-9

Overhead squats 

Toes to bar

Workout of the Day Thursday 25.09.14

Skill:

Muscle up progressions/ring rows/ring push-ups

Med ball cleans

WOD:

In pairs...

100 Wall balls

60 Med ball cleans

30 Ring rows

30 Ring push-ups

Keep it strict. Keep it legit. Have fun. 

WOD: Wednesday 24.09.2014

Skill

5x5 ring dip progressions
Box/Parrallett/Rings

WOD

0-2 mins
4x rope lowers
2x front squats

2-4 mins
4x rope lowers
4x front squats

4-6 mins
4x rope lowers
4x front squats

Keep adding 2x front squats each round for 20mins
End with 18-20mins 4x rope lowers and 20x front squats
If you miss the time cap rest 1 round and rejoin with a lighter load

Workout of the Day Tuesday 23.9.14

Some snatch grip deadlifts followed by a quick and dirty combo of handstand push-ups and sit-ups...another great day at the box with athletes working hard on their progressions;

Skill

5 x 5 snatch grip deadlifts

WOD

5 rounds for time;
10 x handstand push-up progressions
20 x sit-ups

Saturday Rugby Team WOD

This is a 3/4 man/woman team workout. Each team will play two 11 minute halves with a 5 minute half time.

Scoring is as follows:

• A try is scored when a team completes 60 wall balls and 60 burps. 
• Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.  (5PTS)
• 
  
• If you score a try, the whole team must complete a 250m row or 400m run or 100 double unders for the conversion. (2PTS)
• 
  
• A drop goal is scored when the three man team completes 60 KB swings and 60 G2O. (3PTS)
• 
  
• Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

SUNDAY 140525

Alexander

5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.

taff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.