knock door

WOD: Wednesday, 17 June 2015

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:

Scorpion to Twisted Bridge, 10 x each L&R



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



Sadiv Deadlifts (AMRAP 12)

Those who have done the Sadiv Set Deadlifts before, adjust the weight according to your last score, so that you lift between 20-40 reps.


Load a bar with 60% of your 1 rep max. Set a timer for 12 minutes and do as many reps as you can. You can do the sets as a single rep or as many as 3 reps. Just ensure you come to a complete stop at the bottom of the movement and each rep is done as fast as possible. Your first rep and your last rep of the 12 minutes should look the same. Concentrate on moving the bar as fast as possible with perfect form. Remember you are training something you can’t see; Motor Unit Recruitment. The greasing of the gears. The more of these units that are called upon during exercise the stronger and faster you will be. The optimal way to initiate recruitment is through lifting a heavy load as fast as possible. Analogy. You have a 100 piece orchestra  inside of you but not all the instruments are being played simultaneously. This protocol gets all 100 pieces to play at once for optimal sound, in the case of the Sadiv Set, optimal strength.

If you are new to this protocol aim for 20 reps in the 12 minutes. As the reps start to climb (40+ range)  look to move the weight up to 63% of your max.  Move the percentages up by 3% every time you hit 40 or more reps. Again the key factor is speed of the movement.

You can read the full article on the Sadiv Set at Martin Rooneys: Training for Warriors.





Goblet Squats 32/24 kg

8 ct. Body Builders

Double Unders


Scale 1:

Goblet Squats 24/16 kg


Mountain Climbers


Scale 2:

Box Squats


Coaches Note:


You can start with the 8ctBB if there are not enough KBs.




0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

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