30/01 - 05/02

Warlords hope you all had a great CNY break. A few more days to registration for the opens and 3 more weeks to first open WOD......

SKILLS

1. Hand Stand Walk
Accumulate 100m


2. Rope Climbs
Practise with and without legs. (Be Safe NOT Stupid)


3. Muscle Up (Unbroken)
5-5-5-5-5 (rest as required between sets)


STRENGTH

1. Bench Press x 3 reps x 5 sets

http://www.youtube.com/watch?v=oVGJInBJoh0

Then


DumbBell Alternate Press
3 Sets for Max Reps (aim for at least 10-12 reps)
http://www.youtube.com/watch?v=knuCoNrWNQE

Then


KettleBell Alternate Shoulder Press 16kg
3 Sets for Max Reps


Then


Ring Dips (Strict , NO kipping)
2 Sets AMRAP


STRENGTH

2.
Back Squat x 3 (reps) x 5 Sets
Aim for at least 5-10 # increment from last weeks Squats


Then
Chose either
a) Stiff Legged Deadlift x 3 x 5
or
b) Good Mornings x 3 x 5


Then


Standing Barbell Calf Raise
3 sets max reps (aim for 10-12 reps)
http://www.youtube.com/watch?v=BIRC4Qj7tsw

CONDITIONING

5 Km run


All The Best for your preparations

160/1 - 22/01

One more week of Brutal Training before the CNY Break Warlords.........

Skill

1. HSPU
5-5-5-5-5

2. HandStand Walk
Accumulate 100m

Strength

Session 1
Back Squat
90% x 1 x 10 (Rest exactly 60secs between sets)

Stiff Legged Deadlift (Start From Rack and Lower to Just below knees and back up to full extension)
x 3(Reps) x 5
***Bar stays in contact with legs thru out movement***

http://www.youtube.com/watch?v=pSQkOLWZ0fM

Reverse Hip Extension
2 Sets AMRAP

Abs
Pick 2 Abs Exercise 2 sets AMRAP (Super Set)
-----------------------------------------------------------------------

Session 2

Push Press x 3 x 5

Alternating Standing Shoulder Press with 16Kg KettleBell x 2 sets to failure

Pick 2 Tricep Exercise x 2 x sets to failure

Abs - superset 2 sets to failure

"Get Strong Or Get The F%^K Out"..............

09/01 - 15/01 GAMES PREP

Skills

1. Muscle Up
5-5-5-5-5 (Vest Optional)

2. Chest To Bar Pull Up
10-10-10 (Vest Optional)

3. Hand Stand Hold For Time

Strength (To Be Done in 1 session)

Back Squat x 3(Reps) x 5(Sets)
Deadlift x 3 x 3
Glute Ham Raise 2 Sets AMRAP
Abs (Pick 2 Abs Exercise) 2 Sets AMRAP

Conditioning

400m x 5 (Work : Rest Ratio 1:2)

SKILLS + STRENGTH 03/01 - 08/01

03/01 - 08/01

Please try to complete the following work sets at your convinience and post date / place done

1. Skill Practice

HSPU or Ring HSPU
5 x 5

2. Skill Practice

Pistols

3. Strength

Front Squat x 3 (Reps) x 5

4. Shoulder Press
1-1-1-1-1

WELCOME WAR HORSES

Dear War Horses of CFSG

   I hope all of you had a great break. I'll be posting the extra Skills + Strength work that you should be working on leading up to the Opens in Feb. Registration starts 1st Feb and we have less than a month to prepare. During this month please double up your Injury Prevention Measures eg SMFR, Yoga, Prehab / Rehab Exercises, Fish Oil, Coconut Oil etc...... Also would be great if you could post your times / scores after completing each work set so that I can closely monitor your progress and provide feedback accordingly.

All My Best 
Coach