Blog

01-06-17

CHIPPO PROGRAM

Teams of 4 – 4 minute stations

Station 1
P1 & P2 – battle ropes – 15 seconds on/off
P3 & P4 – shoulder opener

REST 2 minutes

Station 2 – 4 minute AMRAP
P1 & P2 – deadlift hold @ 100kg/80kg (separate bars each player)
P3 & P4 – 10 cal bike legs only – one player at a time

REST 2 minutes

Station 3 – 4 minute AMRAP
P1 & P2 – sled push/pull 2 laps
P3 & P4 – rest

REST 2 minutes

Station 4 – 4 minute AMRAP
P1 & P2 – Heavy KB/handles farmers carry – 2 laps
P3 & P4 – T-bar row – AMRAP until farmers carry completed by P1 & P2

MILP PROGRAM

Teams of 4 – 4 minute stations

Station 1
P1 & P2 – battle ropes – 15 seconds on/off
P3 & P4 – shoulder opener

REST 2 minutes

Station 2 – 4 minute AMRAP
P1 & P2 – deadlift hold @ 100kg/80kg (separate bars each player)
Advanced: Fat Bar Hold
Intermediate: Rx weight
Beginner: Modified weight
P3 & P4 – 10 cal bike legs only – one player at a time

REST 2 minutes

Station 3 – 4 minute AMRAP
Heavy DB bear crawl

REST 2 minutes

Station 4 – 4 minute AMRAP
P1 & P2 – Heavy KB/handles farmers carry – 2 laps
P3 & P4 – T-bar row – AMRAP until farmers carry completed by P1 & P2

Details

31-05-17

A. Front Squat build to heavy double

B. Masters WOD 17.4
16 min AMRAP – Total Reps
9 Calorie Row
21 Bar Facing Burpees
9 Thrusters @ 45/35kg
15 Calorie Row
15 Bar Facing Burpees
15 Thrusters
21 Calorie Row
9 Bar Facing Burpees
21 Thrusters

Burpees = 2 feet take off over the bar
Scaled = lighter weight, burpees step over the bar or regular burpees.

Details

30-05-17

5-7 min DU in warm up

40-30-20-10

HR Push Ups
Wall Balls
Abmat Sit Ups
KB Swings
Double Unders x 2

Details

29-05-17

STRENGTH PROGRAM (Chippo & Milp)

3 Rounds of:
Bear Crawl with 2.5kg plate on back – 5 steps forward, 5 steps back, 5 steps side to side, rest 60 sec
Overhead Slam Ball toss max effort x 2 reps

A. Push Press 5, 5, 5, 2, 2, 2

B. Squat Clean 2, 2, 2, 2, 2, 2 (build in weight)

WOD PROGRAM (Chippo)

A. For time
1km row
30 DB clean
750m row
20 DB clean
500m row
10 DB clean

B. Sprint WOD
30 cal bike
20 burpee box jump overs
10 med ball cleans

C. 100 BWT walking lunges

Details

26-05-17

A. EMOM x 6
1 Hang Power Snatch
1 Power Snatch
3 Tall Jumps

straight into

EMOM x 6
1 Hang Power Clean
1 Power Clean
3 Box Jumps @ 30″/24″

B. “Jeremy” (10 minute cap)
21-15-9 For Time
Overhead Squats @ 43kg/30kg
Burpees

Details

25-05-17

A. Partner WOD (each person must complete each round and all reps)
40-30-20-10
Calories (bike, row, ski)
Russian Twists @ 15kg/10kg

B. Mobility

Details

24-05-17

A. Pallof Hold with Band 20 seconds into 10 wood chops @ 5050 x 3, rest 30 seconds per side

B. Masters Online League 17.3
For Time
3 Rounds

RX
18 Hand Stand Push Ups
15 Hang Squat Clean @ 70kg/50kg

SCALED 1
12 Wall Walks
15 Hang Squat Clean (60kg/40kg)

SCALED 2
30 Hand Release Push Ups
15 Hang Squat Clean (50kg/40kg or 40kg/30kg)

Details

23-05-17

Teams of 2

AMRAP 7 minutes
100 cal row
Max reps C&J (60kg/40kg)

Rest 3 minutes

AMRAP 6 minutes
80 cal row
Max reps Power snatch (60kg/40kg)

Rest 3 minutes

AMRAP 5 minutes
60 cal row
Max Thrusters (40kg/30kg)

Details

22-05-17

STRENGTH PROGRAM (Chippo & Milp)

A. Bicep opener – 5 reps of each x 3, rest 90 seconds

B1. Normal Grip Bench Press 10, 10, 8, 8, 6, 6, 4, 4, 2, 2
B2. Deadlift 10, 10, 8, 8, 6, 6, 4, 4, 2, 2
90 seconds – 2 minutes rest in between sets

WOD PROGRAM (Chippo)

A. “Cindy” 20 minute cap
5 Pull Ups
10 Push Ups
15 Squats

B. 4 Rounds
15 cal row
15 Peep holes

Details