kindness weakness

WOD: Monday, 1 September 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)


Weekly Special:

2 min max rep Double Unders

1 set hang from bar or rings, start active and switch to passive hang when you get tired (max time: 2 minutes, hands shoulder wide)



Seal Roll – Bridge – V-Up Complex (10 reps)



5 x 3 Knee Tuck Jump (p.124 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Squat Jump or 8 x 1 Pogo Jump


2 x 5 Wall Push Up

(p. 149)


2 x 5 Kneeling Chest Pass

(p. 151)



Front Squats

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1




Box Jumps 24/20”

Toes to Bar


Scale 1:

Box Jumps 20/10”

Knees to Ellbow


Scale 2:

Box Step Ups

Explosive Sit 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.

Squat Jump: Start from a lower position (max. 90 degree knee angle), land and pause 1 second. Without resetting jump again. If you need to reset, go back to Pogo Jumps until your landing becomes good enough to do the  next jump without resetting. If its your first time doing Squat Jumps, do them with your hands behind your head.

Wall Push Ups: Make sure you push back immediately on contact with the wall…its plyometrics…contact time should be less than 0.1 sec (or at least you should be working on that)

Knee Tuck Jump: make sure you open the hip up all the way before pulling your knees up. Start with Single Jumps and progress to multiple Jumps with 1 sec pause in between



Those are lots of Box Jumps, so step down and think about scaling to a lower box.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Weightlifting Club

1530 – 1930 Open Gym

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