WOD: 28/05/2014

WARM UP:
10mims stretch + 500m row

MOBILITY:
In today’s mobility please work on form for ring dips and pistols

WOD:
Every 5mins for 15mins complete
7 deadlifts @ 120kg/80kg
5 pistols (each leg) / on box
3 pull ups @ 10kg/strict
Rest for exactly 5mins, then….

AFTERWOD:
10mins amrap
10 ring dips
10 toes2bar
10 box jumps @ 24″/20″

ISB:
Same WOD n AFTERWOD as above
. In the AFTERWOD substitute ring dips with close grip push ups

KHARGYM:
Same instruction as ISB

THEPARK:
10k run>

May 27, 2014 | Categories: Uncategorized | Leave a comment

WOD: 27/05/2014

WARM UP:
10min stretch + 500m row

MOBILITY:
Work the remaining time on
. Mobility
. Warming up to your starting weight for the WOD
.set up

WOD:
Every 2mins for 16mins
3 push jerk/press behind the neck
. Snatch grip
. No hook grip
. If you cannot jerk press instead
. No split allow

AFTERWOD:
Part A:
4mins tabata hspu/ incline push ups on parallels
1min rest
5mins amrap
10 sdhp @ 40kg/25kg
12 Kbs @ 24kg/16kg

ISB:
Part A:
15mins
.Work on technique work for push press behind the neck
. Don’t go to heavy, more about form
. Don’t go for more than 5reps at a time
Part B:
4mins tabata push ups
1min rest
5mins amrap
10 sdhp
10 kbs

KHARGYM:
Same WOD as ISB

THEPARK:
10 rounds
10 push ups
10 squats
10 burpees >

May 26, 2014 | Categories: Uncategorized | Leave a comment

WOD: 26/05/2015

WARM UP:
5 mins stretch
500m row

MOBILITY:
Spend the rest of the time till half past
. Mobilising
. Set up
. Warming up

WOD:
Every 2mins for 16mins
4 box squats
. Height of the box should be just above parallel
. Everything stays the same except legs go out a tiny bit wider
. Touch n up, hamstring should touch the top of the box
. Do not relax on the box
. Keep increasing the weight every 2 rounds

AFTERWOD:
5 rounds
90secs on 30secs off
5 squat cleans @ 50kg
Max push ups for the remaining 90secs

ISB:
Part A:
4 x 200m run
10 push ups at the start if each run
5 burpees at the end if it.
Rest for 3 mins between each round

Part B:
100 tuck jumps
50 Kbs
25 thrusters

KHARGYM:
Follow the same WOD as Juhu

Part B:
5 rounds
90 secs on 30 secs off
7 thrusters
Max box jumps for the remaining 90secs

THEPARK:
10 rounds
100m run
11 burpees >

May 25, 2014 | Categories: Uncategorized | Leave a comment

Sunday: 25/05/2014

REST:

May 24, 2014 | Categories: Uncategorized | Leave a comment

SATURDAY WOD: 24/05/2015

WARM UP:
Stretches for 10mins
1k row

MOBILITY:
Work on dynamic stretching
Mobilise
. Hips
. Thoracic spine
. Shoulders

WOD:
Part A:
Technique work
. OHS

PART B:
Strength:
Ohs
3-3-3-3-3

Part C:
15mins
. Burgner warm up
. Jumping and landing (feet position)

Part D:
. Press under
. Heaving snatch balance
. Snatch balance
. 1 rep each
. Start at a light weight and increase gradually
. Do 4-5 sets of this

Part E:
Emom for 10mins
3 high hang squat snatches
>

May 23, 2014 | Categories: Uncategorized | Leave a comment

WOD: 23/05/2014

WARM UP:
Stretch
500m row

MOBILITY:
Spend the rest of the time till half past working on
. Mobility
. Warming up
. Set up

WOD:
20 thrusters @ 50kg/30kg
30 burpee box step overs @ 24″/20″ with db 15kg/10kg
40 Kbs @ 24kg/16kg
50 hands release push ups
60 pull ups
50 hands release push ups
40 Kbs
30 burpee box step overs
20 thrusters

AFTERWOD:
“What more can I say ;)”

ISB:
20 thrusters with bar/db
30 toes2bar/sit ups
40 push ups
50 wall ball shots
40 push ups
30 toes2bar/sit ups
20 thrusters

KHARGYM:
Same as Juhu WOD

THEPARK:
20 burpees
30 push ups
40 squats
50 lunges
40 squats
30 push ups
20 burpees>

May 22, 2014 | Categories: Uncategorized | Leave a comment

WOD: 22/05/2015

WOD:
5 suryanamaskars A
5 suryanamaskars B
500m row

MOBILITY:
Work the rest of the time on
. Mobility
. Warming up to the movement
. Set up

WOD:
“You go I go” for 20mins
Miniature D.T.
6 deadlifts @ 60kg/30kg
4 hang power cleans
2 push press/jerk
. The entire round must be done without leaving the bar
. Penalty to both partners 5 burpees
. After every 2 D.Ts do 10 Kbs @ 32kg/24kg

AFTERWOD:
Relax

ISB:
Same WOD as above

KHARGYM:
Same as above

THEPARK:
For 20mins
5 push ups
10 sit ups
15 squats
After every 2 rounds 100m run>

May 21, 2014 | Categories: Uncategorized | Leave a comment

Olympic lifting classes on weekends

OLY LIFTS:
Olympic lifting classes:
90mins
Saturday
8am @ Juhu & Colaba
This is how it works:
People who attend will put in a box cash as their appreciation for the trainer. Put in how much ever you feel like. This is an initiative taken by the trainers to rock up on a Saturday and work with you who are interested in getting better at their lifts.
Thank you 🙂

May 21, 2014 | Categories: Uncategorized | Leave a comment

Loading sequence of a deadlift

TOP TO BOTTOM LOADING SEQUENCE:
deadlifts mobility WOD

May 20, 2014 | Categories: Uncategorized | Leave a comment

WOD: 21/05/2014

WARM UP:
5 suryanamaskars A
5 suryanamaskars B
Row 500m

MOBILITY:
Spend 20mins on mobility
. Technique work for deadlift n clean
. Set up

WOD:
Part A:
15mins to achieve
3RM deadlift (hook grip)
Rest 5mins

AFTERWOD:
Emom for 10mins
3 power cleans
. Start at what ever weight you please
. Increase if you wish only if your form is good
. Or else stay with the same weight

ISB:
Warm up n WOD same as above

THEPARK:
Warm up same as above
WOD:
500 squats for time

KHARGYM:
Same as above >

May 20, 2014 | Categories: Uncategorized | Leave a comment

WOD: 20/05/2014

WARM UP:
5 suryanamaskars A
5 ” B
500m row

MOBILITY:
Spend time till half past on
. Mobility
. Warming up to the movement
. Set up

WOD:
AMRAP 20mins
15 front squats @ 70kg/45kg
30 ring dips/push ups
45 toes2bar
. Break as you wish
. Any order
. 10 burpees after every 10reps

AFTERWOD:
Emom for 8mins
Odd mins: max hollow rock
Even min: bridge hold

ISB:
Amrap 20mins
15 front squats with kb (heavy)
30 hands off the floor push ups
45 wall ball shots
. Any order is allowed
. 10 burpees after every 10reps

Part B:
Emom for 10 mins
Odd min max toe touches
Even min max hollow rock

THEPARK:
20mins amrap
. 30 squats
. 40 push ups
. 50 sit ups
.10 burpees after every 10 reps

Part B:
Emom for 10mins
Odd min bridge hold
Even min max hollow hold

KHARGYM:
Same WOD as Juhu box >

May 19, 2014 | Categories: Uncategorized | Leave a comment

WOD: 19/05/2015

WARM UP:
5 mins stretch
750m row
3 rounds, 30 secs each
. High knees
. Mountain climbers
. Butt kicks
. Lunges

MOBILITY:
20mins to work on mobility and go through form for back squats.
. Set up position
. Stance
. How to create torque
. Set up the stands for back squats n be ready

WOD:
Part A:
10mins amrap
5 pull ups
10 push ups
15 burpees
2mins rest
Part B:
Every 3mins for 15mins
3 back squats

. The whole point of this WOD is to see how well you can handle your body after it has been through a 10min amrap. To see if you can control midline stabilization and use torque even after you’re tired
. Increase weight if you managed to clear the earlier set with good form
. Or else stay with the same weight and work on form

AFTERWOD:
5mins amrap strict toes2bar

ISB:
Follow the same warm up, run instead of row
WOD:
Part A:
Technique for thrusters
Part B:
400m run
10 thrusters with db/bar
5 burpees

THEPARK:
Follow the same warm up
WOD:
5 rounds
40 steps ups
40 squats
40 mountain climbers

KHARGYM:
Follow the same warm up
Part A:
20mins to work on back squats
. Do not exceed more than 3 reps
Rest 5mins
Part B:
15mins amrap
5 pull ups
10 box jumps
15 Kbs >

May 18, 2014 | Categories: Uncategorized | Leave a comment

Technique work:

TECHNIQUE WORK:
This Wednesday at the boxes will be a technique day. We will go through the set up positions and execution of squats n deadlifts.

May 17, 2014 | Categories: Uncategorized | Leave a comment

SATURDAY WOD: 17/05/2014

WOD:
Part A:
Thrusters
3-3-3
. Work to a 3RM Thruster

Part B:
Your movement needs to be “cleand”
5 rounds
2reps for each position
. High hang (pocket)
. Hang (just above knees)
. From just below knees

Part C:
3 rounds for time:
20 lunges (front rack position) @ 50kg/30kg
5 push jerk @ 70kg/40kg(

May 16, 2014 | Categories: Uncategorized | Leave a comment

WOD: 16/05/2015

WARM UP:
Stretch 5mins
500m row
3 rounds, 30secs each
. High knees
. Burpees
. Squats
. Suryanamaskars

MOBILITY:
Spend the rest of the time till half past,
. Mobilising
. Warming up to the movements
. Set up

WOD:
25mins cut off
Squat snatch @ 45kg/25kg
2-4-6-8-10
Box jumps @ 30″/24″
30-25-20-15-10
25 Kbs between each set @ 24kg/16kg
. Those who cannot go straight into a squats will power snatch n then squat separately

AFTERWOD:
500m row sprint

THEPARK:
5 rounds
400m run
21 Kbs
12 burpees

ISB:
Part A:
20mins cut off
400m run
21 Kbs
12 thrusters

Part B:
Core:
3 rounds 1 min each
. Bicycle kicks (oppo elbow to oppo knee)
. Toe touches
. Hollow rock

KHARGYM
5 rounds for time
12 thrusters
21 Kbs
1 sucide run (4 cones, 10mt apart)
Part B;
500m row
>

May 15, 2014 | Categories: Uncategorized | Leave a comment

WOD: 15/05/2014

WARM UP:
Stretch for 10mins
750m row
5 Inch worm burpee
. Stand straight-follow into an inch worm- 5 push ups + 5 suryanamaskars- follow into a burpee- repeat

MOBILITY:
Spend the rest of the time till half past working on,
. Mobility
. Warming up to the movements
. Set up

WOD:
(20mins cut off)
For time
Hang squat snatch @ 40kg/25kg
2-4-6-8-10
Box jumps @ 30″/24″
30-25-20-15-10
. If you cannot get straight into a squat snatch, power snatch it then follow through in a overhead squat

AFTERWOD:
Emom for 5mins
10 chest2bar pull ups

THEPARK:
5 rounds
10 burpees
20 squats
30 sit ups
40 step up
. 3 mins rest mandatory between each round

ISB:
3 rounds
7 hang cleans
100m farmers walk
25 weighted lunges
400m run

KHARGYM:
Part A:
Burgner warm up

Part B:
3 rounds
50 weighted lunges (25 each leg)
30 box jumps
1 stair climb

TRAVEL WOD:
10 rounds
5 hspu
10 burpees

May 14, 2014 | Categories: Uncategorized | Leave a comment

CrossFit

CrossFit in India

May 14, 2014 | Categories: Uncategorized | Leave a comment

WOD: 14/05/2014

WARM UP:
5mins stretch
500m row
. Slow down but strong pull back

MOBILITY:
20mins to
. Mobilise
. Warm up for the movements
. Set up

WOD:
Part A:
Deadlift
10mins to find your heavy triple with snatch grip.
Rest 2mins
Part B:
Bench press
10 mins to find your heavy triple. Once you do, attempt max reps @ 80% of that.
Rest 2mins

AFTERWOD:
For time
150 burpees
. Full ext of hips and complete lock out of knees

THEPARK:
Part A:
15mins to work on push ups
Attemp 3 sets of max push ups ?unbroken)
Rest 2mins
Part B:
10mins emom
Every odd min shuttle runs
Every even min
Max squats
Rest 5mins
Part C:
“Core”
3 rounds, 1min each
. Bridge hold
. R-side plank
. L-side plank

ISB:
Part A:
20mins to work on back squats
. Do not attempt more than 3reps
. Do as many sets as you wish in 20mins
Part B:
12mins amrap
100m sprint
30 air squats
10 burpees

KHARGYM:
Part A:
20mins to work on med ball cleans
Part B:
5mins amrap
15 med ball/ bar cleans
10 box pistols (5each leg)
Part C:
“Core”
2 rounds 1min each
. Plank
. R-side plank
. Hollow hold
. L-side plank

>

May 13, 2014 | Categories: Uncategorized | Leave a comment

WOD: 13/05/2014

HAPPY BDAY COACH MINAR

WARM UP:
7mins stretch
750m row

MOBILITY:
Spend the rest of the time till half past
. Mobilising
. Warming to the movements
. Set up

WOD:
Every 90secs for 15mins
10 pull ups
10 push ups
10 squats
Penalty 10 burpees

AFTERWOD:
10mins cut off
3 rounds for time/reps
7 power snatch @ 40kg/25kg
10 burpees
12 db thrusters @ 15kg/10kg

THEPARK:
Part A:
10mins emom
10 push ups
10 squats
5 burpees

Part B:
3 rounds
100m sprint
100 mountain climbers
100 double unders/ tuck jumps

ISB HYDERABAD:
Part A:
3 rounds (not for time)
Max time handstand hold / plank hold
Max time squat hold
Max time hang

Part B:
10mins emom
10 push ups
10 squats
5 burpees

Part C:
3 rounds
100m sprint
100 mountain climbers
100 double unders/ tuck jumps
>

May 12, 2014 | Categories: Uncategorized | Leave a comment

WOD: 12/05/2014

Barefoot walking

WARM UP:
7mins of stretching
500m row/800m run (slow)
3 rounds, 30secs each
. Squats
. Push ups
. Mountain climbers

MOBILITY:
Spend the rest of the time till half past
On
. Mobility
. Warming up to your WOD
. Set up

WOD:
9mins emom
1st min: 5 back squats
2nd min: max push ups
3rd min: tabata toes2bar
. For the back squats the starting weight is 80kg/50kg
. Every set the the guys increase by 10kg and the girls increase by 5kg
. Scaling the weight is allowed
. You can start at a lighter weight n then increase

5mins rest

9mins emom
1st min: 5 OHS
2nd min: max pull ups
3rd min: tabata kbs @ 24kg/16kg
The same rules apply for the ohs here as above. The starting weight is 40kg/25kg
. Guys increase by 10kg n girls increase by 5kg

AFTERWOD:
CHILL OUT BRO 😉

ISB HYDERABAD (CrossFitOMkar)
Follow the same warm up n mobility
7mins amrap
7 back squats @ 25kg/15kg (plate)
7 push ups
7 burpees
5mins rest
7mins amrap
7 front squat with plate/db/kb
7 pull ups
7 Kbs

Use weights as you need.

KHARGYM:
Same WOD as ISB

THEPARK:
7mins amrap
7 squat
7 push ups
7 burpees
5mins rest
7mins amrap
7 Kbs
7 lunges (each leg)
7 burpees
>

May 11, 2014 | Categories: Uncategorized | Leave a comment

SATURDAY NIGHT FIGHT NIGHT: 10/05/2015

WOD:
WOD @ 7pm
3 rounds
1k run
1.5k row
25 thrusters @ 45kg/30kg

May 9, 2014 | Categories: Uncategorized | Leave a comment