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Friday 10 August 2012

Mo Farah

Warm up

5min Skipping
Spealler

AMRAP 12min of:

3 Rope climbs
15 Push ups

WOD - Pairs relay

For time:

800m
400m
200m
100m

Thursday 10 August 2012

8 RFT of:

100m Freestyle swim
25m Underwater swim
25m Recovery swim

Wednesday 08 August 2012

Sir Chris Hoy

Warm up

Tech / skills

WOD

Tuesday 07 August 2012

 Alistair and Jonny Brownlee

Warm up

Run 200m
Animal movements

Tech/Skills

Front squats / overhead squats

WOD

5 RFT of:

12 Deadlift
9 Cleans
6 Front Squat
3 Push press

Monday 06 August 2012

Warm up

Skipping/Spealler

6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
Med ball sit-ups

Tech/Skills

Deadlifts and Snatch practice

WOD 

4 RFT of:

40kg snatch, 10 reps
200m Sprint

Or

Deadlifts, 10reps
200m Sprint

Friday 03 August 2012

Jessica Ennis

Warm up

Skipping

50m walking lunge
30 kettle bell swings
20 squats
10 toes to bar
5 broad jumps

Tech/Skills: power cleans and med ball cleans

WOD

4 RFT of:

Run 400m

1 Rope climb (3 modified)
10 Power cleans (60kg)
20 Wall ball shots
30 Situps

Thursday 02 August 2012

Record total time:

10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
...
...
2 lengths swim
1 length underwater
1 length swim
1 length underwater

Wednesday 01 August 2012

Warm up

Skipping

50m walking lunge
30 kettle bell swings
20 squats
10 toes to bar
5 broad jumps

Tech/Skills: power cleans and med ball cleans

WOD

4 RFT of:

Run 400m

1 Rope climb (3modified)
10 Power cleans (60kg)
20 Wall ball shots
30 Situps

Tuesday 31 July 2012

Warm up

Skipping

Animal crawls

Tech/skills

Deadlifts

Advanced: 5-5-5-5-5 Hang power cleans

WOD

AMRAP in 20 mins:

Run 200m

12 body weight Deadlifts
12 Handstand Pushups (or pushups off box)

Monday 30 July 2012

Warm up

400m Run

15 Sandbag getups
400m Run
15 Sandbag getups

Tech/Skills:

Max pullups in 1 min

Max situps in 1 min
Max pushups in 1 min

Beginners: Deadlift tech/skills

WOD

5 RFT of:

15 box jumps

12 kettlebell swings
9 push presses

Friday 27 July 2012

Zoe Smith

Warm up

5min Skipping

Tech/Skills

Med ball cleans

WOD – The Chief

Advanced

Max rounds in 3 minutes of:

60kg Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute

Beginner

Max rounds in 3 minutes of:

Med ball cleans, 10 reps
6 Push-ups
9 Squats

Rest 1 minute

Repeat for a total of 5 cycles.