new week

WOD: Monday, 11 August 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)



Seal Rolls

Bridge & V-Up

Wheel Barrel (1 full circle with alternate hands, each L&R)


2 x 10 Overhead Squats (PVC/Training Bar)

20m Squat Hops



8 x 1 Pogo Jump

(p.121 Radcliffe: Functional Training for Athletes)




3 Snatch Grip DL – 2 Hang Power Snatch – 2 OHS

5 sets, increasing weight



Row 1000m

50 DU

20 Mountain Climbers (4ct)

50 DU

15 Deadlifts 100/70 kg

50 DU

30 Pistols (15/15)

50 DU
10 Muscle Ups

50 DU


Scale 1:

30 DU Attempts
DL 70/50 kg
Cossack Squats
10 Strict Pull Ups & 10 Ring Dips


Scale 2:

30 Slow High Singles
30 Lunge Steps
10 Ring Rows AHAP & 10 Push Ups


Coaches Note:



Pogo Jump: those are single reps. Make sure that there is a complete reset to a perfect starting position between each jump.


Its a complex, so the bar does not rest on the ground during the set. No dropping the bar, work on your way down from the overhead position to catching it in the hip crease (impact absorption). The OHS only goes to whatever depth you can get while maintaining a good torso angle (upright vs. forward lean).


Row – start in groups of 4

Mountain Climbers – foot is jumped to the spot right next to your hand, rear leg is straight.

Pistols – do them in good form…no dropping down and bouncing at the bottom. Using a counterweight or a box if you are not flexible enough is ok. Scale to Cossack Squats if you are not really good at Pistols, it will give you a better training result!

Cossack Squats – Lateral ass to grass squats, foot on the extended leg is supporter on the heel with toes facing to the sky at the bottom position. Come up all the way, bot legs extended between each squat. Alternate R/L each rep.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Weightlifting Club

1530 – 1930 Open Gym

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