WOD: 01/11/2016
“SURYA YOG AT THE SHIVFIT RETREAT. WHERE BODY MEETS MIND”
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
5 rounds not for time
Max db flat bench @ constant weight
(Go heavy)
12 minimum, Max upto you. Reverse grip pull up
AFTERWOD:
@ 45:00
15mins amrap
3 deadlifts @ 65% of Max
3 hspu / push ups
. Increase by 3 each round
TRAVEL WOD:
10 x 100m swim
WOD: 31/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
Emom for 5mins
1 clean pull (ground) + 1 clean high pull (hang position) @ 70% x 2, 80% x 3
@ 27:00
Emom for 12mins
1 squat clean + 1 hang squat clean @ 60% x 2, 70% x 5, 80% x 5
AFTERWOD:
@ 48:00
12mins amrap
“Ladder”
3 thrusters @ 50kg/25kg
3 pull ups
. Increase by 3 reps each round
TRAVEL WOD:
10 rounds
10 push ups
10 squats
10 double unders
100m run
BOX UPDATE: 31/10/2016
THE JUHU AND BANDRA BOX WILL BE CLOSED TOMORROW MORNING. REGULAR CLASSES WILL RESUME IN THE EVENING. THOSE WHO WANT TO COME AND TRAIN CAN POST 11AM. PKEASE DO NOT COME BEFORE THAT AS THE BOX WILL BE CLOSED, THANK YOU.
SATURDAY WOD: 29/10/2016
YOGA CLASS @ 8am – 9:15am
REGULAR WOD: 10:30am onwards
THERE WONT BE ANY TRAINERS SO PLEASE COME AND HELP THE OTHERS IF NEEDED. WE WILL BE AT FORT TOMORROW FOR THE EVENT FROM 9:30am – 12:30pm. PLEASE COME IF YOU ARE AROUND.
WOD:
@ 0:00
5 rounds
3 power snatch @ 60%
6 burpee box jumps @ 24″/20″
9 push ups
@ 20:00
21-18-15-12-9-6-3
Thrusters @ 35kg/20kg
Calories ( rower / airdyne)
@ 45:00
3 rounds of 5mins
In each 5mins complete 100 double Unders / 250 skips, in the remaining time do as many squat cleans @ 60% as you can. 1min rest after each 5min round
WOD: 28/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
5 rounds for time
7 deadlifts @ 75%
7 bar muscle ups / 7 c2b pull ups
7 hspu / hands off push ups
. You must complete each round in 4mins, remaining time rest. If you don’t complete the round in 4mins. You start the next round with 7 burpees
AFTERWOD:
@ 45:00
15mins amrap
7 push press @ 70%
14 toes2bar / sit ups
21 Kbs @ 24kg/16kg
TRAVEL WOD:
1.6k run
5 rounds
20 push ups
40 sit ups
60 squats
1.6k run
WOD: 27/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
Option 1
5 rounds (20mins cut off)
Max body weight bench press
Max pull ups
. You take as much rest as needed between sets but you have 20mins to complete
Option 2
Every 90secs for 15mins
Odd intervals: 5 rep max weighted push ups
Even intervals: 5 rep max weighted pull ups
AFTERWOD:
@ 45:00
15mins amrap
12 ring dips / bench dips
12 db / kb front rack squats @ 24kg/16kg
12 toes2bar / sit ups
TRAVEL WOD:
200m-400m-600m-800m-1000m run
20-40-60-80-100 push ups
100-80-60-40-20 squats
WOD: 26/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
Option 1
@ 20:00
Emom for 10mins
Odd mins: 3 hang power cleans @ 70%
Even mins: 10 hands off push ups
Option 2
@ 20:00
You have 15mins to get to your 1RM DL
AFTERWOD:
@ 40:00
Option 1
20mins amrap
2 muscle ups / 4 c2b pull ups
4 hspu / push ups
8 Kbs @ 32kg/20kg
Option 2
4 burpees
8 wall ball shots @ 20/14
16 Kbs @ 24kg/16kg
TRAVEL WOD:
3 rounds
400m run
100 squats
50 push ups
WOD: 25/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
Option 1
You have 15mins to reach your 1RM bench press
Option 2
Every 90secs for 15mins
Odd intervals: 7 incline bench press @ increasing wt
Even intervals: 30 weighted sit ups @ 20kg/10kg (if you cannot complete 30 in the interval, no problem move on
AFTERWOD:
@ 40:00
3 rounds for time
12 push press @ 60% of Max
12 box jumps @ 30″/24″
12 db/kb power cleans @ 15kg/12kg
12 weighted lunges @ 20kg/10kg (plate)
TRAVEL WOD:
2.5k swim
WOD: 24/10/2016
This week will be your 1RM week.. Today squat
. Tomorrow bench press
. WEDNESDAY deadlift
. Each lift you will have 3 attempt.
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
Option 1
1RM back squat
You have 15mins to get to your RM
Option 2
Every 90secs for 15mins
Odd intervals: 5 back squats @ 65% x 3, 70% x 2
Even intervals: 10 strict pull ups
AFTERWOD:
@ 40:00
Option 1
5 rounds
45secs on, 15secs off
. Push ups
. Power snatch @ 35kg/20kg
. Toes2bar
. Calories
Option 2
5 rounds
45secs on, 15secs off
. Pull ups
. Thrusters @ 35kg/20kg
. Calories
. Toes2bar
TRAVEL WOD:
7k run
SATURDAY WOD: 22/10/2016
THE YOGA CLASS AND THE WOD WILL BE IN JUHU.
SATURDAY WOD: 22/10/2016
THERE WILL BE A YOGA CLASS FROM 8am – 9am.
THE WOD WILL BE AT 10:30am
WOD:
@ 0:00
5 rounds
6 m-ups / 12 chest 2 bar pull ups
12 squat cleans @ 50%
18 knees 2 elbows
@ 20:00
15mins amrap
20 burpees
30 calories (rowers / airdyne)
40 double unders / 200 skips
@ 45:00
For time complete
50 hspu / push ups
40 KBS @ 32kg/20kg
30 dead balls @ 40kg/20kg
20 thrusters @ 45kg/25kg
10 wall climbs
WOD: 21/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
POWERLIFTING WOD:
@ 20:00
Every 90secs for 4.5mins
1 deadlift @ 88%
@ 28:00
Every 2mins for 10mins
3 wide stance back squats on box @ 86%
. Wide will be outside the edges of the box. Make sure the height of the box is just below parallel, your hamstrings must touch the box. Do not relax on the box.
@ 43:00
Every 2mins for 10mins
6 incline bench press @ 77%
@ 58:00
3-5 rounds
15 stiff leg DL
15 barbell bicep curl
15 back ext
15 db lateral raise
WOD:
@ 20:00
12mins amrap
7 sdhp @ 45kg/25kg
7 front squats
7 push jerks
AFTERWOD:
@ 40:00
20mins amrap
25 burpees
25 power cleans @ 50%
25 hspu / push ups
25 toes2bar / sit ups
TRAVEL WOD:
10 rounds
400m run
30 v-ups
WOD: 20/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
POWERLIFTING WOD:
@ 20:00
Emom for 14mins
Odd min: 2 power snatch @ 60% x 2, 70% x 3, 75% x 2
Even min: 1 power snatch + behind the neck jerk @ same wt as above
WOD:
@ 20:00
Every 90secs for 15mins
Odd intervals: 5 power snatches @ increasing wt
. Do a constant wt for 2 sets and if the trainers say yes to increase then you may increase for the next three sets, keep the wt constant for last three sets
Even intervals: 3 snatch pulls + 3 snatch high pulls (from hang position) @ same wt as above
. This workout is for those who have done snatch before. For the others the trainers will take you through the movement seperately.
AFTERWOD:
@ 45:00
Option 1
15mins amrap
21 db / kb front rack Box step ups @ 15kg/10kg (each hand, total 21)
15 Chest 2 bar pull ups
9 Wall ball shots @ 20/14
Option 2
15mins amrap
21 db / kb front rack Box step ups @ 15kg/10kg (each hand, total 21)
15 Med ball cleans @ 20/14
9 Sit ups
3 Db snatches alternating arms (each hand) @ 20kg/12.5kg
TRAVEL WOD:
3 rounds
50 squats
50 push ups
50 sit ups
WOD: 19/10/2016
“SHIVFIT BATTLE OF THE FITTEST”
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and dynamic warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
POWERLIFTING WOD:
@ 20:00
Emom for 3mins
1 bench press @ 88%
@ 28:00
Every 2mins for 10mins
3 deadlifts @ 86%
@ 43:00
Every 2mins for 6mins
6 high bar back squats @ 77%
@ 55:00
3-5 rounds
15 lying down skull crushers
15 single arm db row (15 each arm)
15 ghd with partner / leg raises
15 standing calf raises
WOD:
@ 20:00
Every 90secs for 15mins
Odd intervals: 5 sumo deadlifts @ increasing wt
. Start off @ 50% of regular DL
Even intervals: 14 split squats with db (use a box to keep one leg up, 7 each leg)
AFTERWOD:
@ 45:00
15 box jumps @ 24″/20″
15 ring dips / bench dips
15 toes 2 bar / knees 2 chest / v-ups / sit ups
TRAVEL WOD:
7 rounds
20 burpees
20 sit ups
20 t-push ups
WOD: 18/10/2016
“Awesome work Bharat, you are the perfect example that the only limiting factor is your mind.”
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic Stretch and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
POWERLIFTING WOD:
@ 20:00
Emom for 14mins
Odd mins: 2 power cleans @ 60%
Even mins: 1 power clean + 2 jerks @ 60%
. 1st two rounds @ 60%, then increase by 5kg/2.5kg for the next 2 rounds, last three rounds increase by another 5kg/2.5kg
WOD:
@ 20:00
Every 90secs for 15mins
Odd intervals: 5 power cleans @ 2 x 60%, 3 x 70%
Even intervals: 10 db strict press @ increasing weight
AFTERWOD:
@ 45:00
Option 1
21-15-9-3
Handstand push ups / push ups
Burpees
Kbs @ 24kg/16kg
Option 2
21-15-9-3
Pull ups
Burpees
Calories (rower/airdyne)
TRAVEL WOD:
5 rounds
800m run
30 squats
30 push ups
WOD: 17/10/2016
AND WHAT A WEEKEND IT WAS. THE FIRST NATIONAL LEVEL SHIVFIT GAMES “THE BATTLE OF THE FITTEST”. THANK YOU ALL WHO CAME DOWN AND PARTICIPATED AND SUPPORTED US. ON THIS GLORIOUS NOTE ID LIKE TO GIVE THE TRAINERS OF SHIVFIT A BIG THANK YOU TOO. IT WOULDN’T HAVE BEEN POSSIBLE WITHOUT YOU ALL.
THERE WILL BE NO TRAINERS IN CLASS ON MONDAY AS THEY HAVE WORKED REALLY HARD THESE 3 DAYS.
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
POWERLIFTING:
@ 20:00
Emom for 3mins
1 back squat @ 88%
@ 28:00
Every 90secs for 7.5mins
3 close grip bench press @ 86%
@ 40:00
Every 2mins for 6mins
6 deficit deadlifts @ 77%
@ 50:00
3-5 rounds
15 weighted db lunges @ increasing wt (each leg)
15 wt. Sit ups @ 20kg/15kg
15 seated strict db press @ increasing wt
15 db reverse flies @ increasing wt
WOD:
@ 20:00
Every 90secs for 15mins
Odd intervals: 12 db / kb front rack squats @ 24kg/16kg
Even intervals: 15 hands off push ups
AFTERWOD:
@ 45:00
“Ladder”
2 power cleans @ 60%
2 burpees
2 wall ball shots @ 20/14
. Increase every exercise by 2 each round
TRAVEL WOD:
10k run
WOD: 14/10/2016
HOW FIT ARE YOU, COME AND FIND OUT AT THE “SHIVFIT BATTLE OF THE FITTEST”
ALSO THERE WILL BE NO TRAINERS IN THE EVENING. SO PLEASE HELP OUT EACH ITHER. THANK YOU
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
Option 1
1.6k run
100 pull ups / supine rows
200 push ups
300 squats
1.6k run
Option 2
1.6k run
50 strict pull ups
100 hspu
200 lunges
1.6k run
For beginners
800m run
75 jumping pull ups
75 push ups
75 squats
75 sit ups
800m run
AFTERWOD:
Breathe
TRAVEL WOD:
Choose from option 1 and 2
WOD: 13/10/2016
SHIVFIT BATTLE OF THE FITTEST, 14th,15th,16th OCTOBER. PLEASE GET IN TOUCH WITH THE TRAINERS FOR REGISTRATION.
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
Option 1
Every 90secs for 15mins
odd interval: 1 power clean (floor) + 1 power clean (hang) + 1 power clean (high hang) @ 70%
Even intervals: 5 clean high pulls (hang position) @ 85%
Option 2
Every 90secs for 15mins
Odd intervals: 5 behind the neck push press @ 70%
(Beginners can do regular push press)
Even intervals: 15 supine rows
AFTERWOD:
@ 45:00
15mins AMRepsAP
35 double unders / 90 skips / 90 high knees
14 toes2bar / knees2chest / v-ups/ sit ups
7 thrusters @ 50kg/25kg
TRAVEL WOD:
7 rounds
10 burpees
20 sit ups
30 hollow rocks
10 hspu
WOD: 12/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD WOD
POWERLIFTING WOD:
@ 20:00
Every 90secs for 6mins
5 bench press @ 80%
@ 30:00
Every 2mins for 10mins
7 wide grip deadlifts @ 70%
@ 45:00
Every 2mins for 6mins
9 box squats @ 60%
@ 55:00
3-5 rounds
15 bent over barbell row
15 seated db tricep ext
15 side2side weighted twist sit ups
15 standing calf raises
WOD:
@ 20:00
Every 90secs for 15mins
Odd intervals: 7 clean grip deadlifts @ 100% of clean
Even intervals: 10 strict pull ups
AFTERWOD:
@ 45:00
15mins, AMRepsAP
“Ladder”
3 beach burpees (no push up)
3 db snatches (each arm) @ 20kg/12.5kg
3 push ups
TRAVEL WOD:
5 rounds
800m run
30 wall ball shots
WOD: 11/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
Option 1
Every 90secs for 15mins
Odd intervals: 1 power snatch (ground) + 1 power snatch (hang) + 1 power snatch (high hang) @ 65%
Even intervals: 5 snatch high pulls (hang) @ 90%
Option 2
Every 90secs for 15mins
Odd intervals: 7 incline bench press @ increasing weight
Even intervals: 10 bent over barbell rows @ increasing weight
AFTERWOD:
@ 45mins
Option 1
15mins amrap
12 ring dips
15 toes2bar / knees2chest
18 box jumps @ 24″/20″
Option 2
15mins amrap
12 db single arm snatches @ 20kg/10kg (total 12, alternate arms)
15 KBS @ 24kg/16kg
18 sit ups
TRAVEL WOD:
3 rounds
800m run
21 burpees
21 v-ups
21 jumping squats
WOD: 10/10/2016
“Try out the smoothies @ VIBE IN BANDRA”
WARM UP:
@ 0:00
400m row / 1k airdyne
Stretch and dynamic warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
POWERLIFTING WOD:
@ 20:00
Every 90secs for 6mins
5 back squats @ 80%
@ 30:00
Every 2mins for 10mins
7 bench press @ 75%
@ 45:00
Every 2mins for 6mins
9 deadlifts @ 65%
@ 55:00
3-5 rounds
15 barbell bicep curl
15 weighted sit ups
15 weighted db lunges (each leg)
15 db military press
WOD:
@ 20:00
Every 90secs for 15mins
Odd intervals: 7 back squats @ 65%
Even intervals: 14 hspu / hands off push ups
AFTERWOD:
@ 45:00
15mins amrap
10 pull ups
10 power cleans @ 70%
10 wall ball shots @ 20/14
TRAVEL WOD:
5 rounds
800m run
50 squats
WOD: 07/10/201
WARM UP:
@ 0:00
400m row / 1k airdyne
Stretch and warm up with mix movements
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
POWERLIFTING WOD:
@ 20:00
Emom for 3mins
1 deadlift @ 88%
@ 28:00
Every 2mins for 14mins
5 box squats @ 79%
@ 47:00
Every 2mins for 6mins
8 close grip bench press @ 72%
@ 55:00
3-5 rounds
10 weighted db step ups @ 20″ (each leg)
15 wt hollow rocks
10 barbell strict press
15 standing calf raise
WOD:
@ 20:00
Every 2mins for 10mins
3 squat cleans @ increasing weight
AFTERWOD:
@ 40:00
20mins amrap
15 calories
25 pull ups
35 box jumps @ 24″/20″
45 push ups
TRAVEL WOD:
5k run
WOD: 06/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Stretch and warm up with mix movements
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
POWERLIFTING WOD:
@ 20:00
Every 90secs for 15mins
Odd intervals: 3 hang squat snatch @ 65%
Even intervals: 15 ring dips
WOD:
@ 20:00
Every 90secs for 15mins
Odd intervals: 5 push jerks @ increasing weight
. Beginners will do push press
Even intervals: single arm db bent over rows
AFTERWOD:
@ 45:00
Option 1
21-15-9
Thrusters @ 45kg/25kg
Pull ups
Option 2
21-15-9
Power cleans @ 60%
Ring dips / bench dips
TRAVEL WOD:
5 rounds
20 push ups
30 squats
40 v-ups
500m run
WOD: 05/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Stretch and warm up with mix movements
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
POWERLIFTING WOD:
@ 20:00
Emom for 3mins
1 bench press @ 88%
@ 28:00
Every 2mins for 14mins
3 deadlifts @ 79%
@ 47:00
Every 2mins for 6mins
8 back squats @ 72%
@ 57:00
3-5 rounds
15 skull crushers
10 single arm db bent over rows
15 leg raises
10 stiff leg DL with db / kb
WOD:
@ 20:00
Every 90secs for 18mins
Odd interval: 5 deadlifts @ increasing wt
. Start @ 50%
Even interval: wt hollow rocks
AFTERWOD:
@ 45:00
15mins “ladder”
3 db/kb front squats @ 18kg/12kg
6 box jumps @ 24″/20″
9 push ups
. Increase by 3 reps each round
TRAVEL WOD:
3 rounds
800m run
400m run backward
20 burpees
CrossFitOM 
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