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
Check out WOD's been going down in the nest!
Thursday, 30 October 2014
Tuesday, 28 October 2014
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, 23 October 2014
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
Tuesday, 21 October 2014
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
Sunday, 19 October 2014
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
Saturday, 18 October 2014
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
Thursday, 16 October 2014
Tuesday, 14 October 2014
Saturday, 11 October 2014
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!
Thursday, 9 October 2014
Workout of the day: Thursday 9th October 2014
Skill
Kettle bell swing
Kettle bell clean
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
Wednesday, 8 October 2014
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
Tuesday, 7 October 2014
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
10 Rounds;
250m Row
2 mins rest
Thursday, 2 October 2014
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 *
Wednesday, 1 October 2014
Workout of the day: Wednesday 1st October 2014
Strength
5x5 snatch pulls
WOD
3 rounds
400m run
30 squats
20 push press
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