OM is the path and OM is the destination

Author Archive

WE ARE ONLINE.SHIVFIT IS ALIVE !!! 

WWW.SHIVFIT.COM 

 
OUR NEW WEBSITE IS ONLINE. PLEASE GO ONTO THE WEBSITE FROM NOW ON AND SUBSCRIBE. Thank you

Advertisements

WOD: 12/12/2016

  

“One of the better things in life to start young “

WARM UP:

@ 0:00

400m row / run / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Every 2mins for 10mins

3-3-3-3-3 back squats @ increasing weight

. Do not go till failure, leave 2 reps in your tank on the last set 

@ 30:00

Every min for 5mins

Load up the bar with 120-130% of your max and just stand under the bar for 10secs. Keep going heavier if you can

Beginners:

Emom for 5mins 

30secs squat hold

30secs sit ups 

AFTERWOD:

@ 45:00

Emom for 16mins 

1st min: 12 pull ups

2nd min: 10 power cleans @ 50%

3rd min: 12 renegade rows @ 12.5kg/7.5kg

4th min: 10 calories 

. Go heavier on the cleans if you feel like challenging yourself 

. Beginners can do the renegade rows without dbs

TRAVEL WOD:

5 rounds

400m run

30 clapping push ups

20 jumping squats 


SATURDAY WOD: 10/12/2016

    

YOGA CLASS AT 8am IN JUHU

BOXING AT 9:30am AND 6:30pm IN JUHU

REGULAR WOD AT 9:30am and 10:30am IN JUHU AND BANDRA 

WOD:

4 rounds for time 

300m farmers carry @ 16kg/12kg (each hand)

50 sit ups 

40 weighted lunges @ 20kg/15kg (plate, total 40)

30 push press @ 40kg/20kg

20 calories on airdyne

400m run 


WOD: 09/12/2016

  

WARM UP:

@ 0:00

400m row / run / 1k airdyne 

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise to the WOD 

WOD:

@ 20:00

Every 3mins for 15mins

12-9-6

Thrusters @ 45kg/25kg

Pull ups 

The faster you finish the movements the more rest you get

If you miss the round, that’s it you’re out

Beginners

3 rounds of 5mins

12-9-6

@ 40:00

20mins amrap

400m run

21 wall ball shots @ 20/14

15 hspu / push ups

9 burpees 

. 6,7,8,9pm batches in juhu can replace the run with a row / airdyne 

AFTERWOD:

Smile and breathe and have a beautiful weekend 

TRAVEL WOD:

7 rounds

400m run

30 double unders

30 push ups

30 v-ups

30 box jumps 


WOD: 08/12/2016

  

YOGA CLASS AT 8am IN JUHU

BOXING CLASS AT 6pm IN JUHU

WARM UP:

@ 0:00

400m row / run / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Every 90secs for 15mins 

Odd intervals: 3 snatch balance @ increasing weight

Even intervals: 7-10 strict pull ups

. Beginners can replace the snatch balance with overhead squat 

AFTERWOD:

@ 45:00 (15mins cut off)

Barbell cycle

10-9-8-7-6-5-4-3-2-1

Hang power snatch @ 40kgs/20kgs or 60% (which ever is higher)

Overhead squat

. You have to complete the set unbroken, if you leave the bar in the middle of the set, it’s a 10 Kbs @ 24kg/16kg penalty

For beginners 

10-9-8-7-6-5-4-3-2-1

Db snatch (alternating arm, total 10-9-8-7…) @ a decent weight without loosing out form

Burpees

Kbs 

. This WOD is for those who are current doing snatch with a pvc pipe 

TRAVEL WOD:

5 rounds

400m run backwards

50 jumping lunges

25 suryanamaskars 


WOD: 07/12/2016

  

Kid’s gymnastics class tomorrow 5pm-6pm in bandra 

WARM UP:

@ 0:00

400m row / run / 1k airdyne 

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Every 90secs (5 rounds)

3 pause front squats @ 70% of Max 

@ 30:00

Emom for 10mins. 45secs on, 15secs off

Odd min: toes 2 bar / v-ups / sit ups

Even min: hollow rocks @ 18kg/12kg 

AFTERWOD:

@ 45:00

Emom for 16mins (4 rounds)

12 sumo deadlift high pull @ 40kg/20kg

10 burpees 

12 box jumps @ 30″/24″

10 calories (rower / airdyne) 

TRAVEL WOD:

11k run


WOD: 06/12/2016

  

WARM UP:

@ 0:00

400m row / run / 1k airdyne 

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Every 90secs for 15mins 

Odd intervals: 7 bench press @ increasing weight

Even intervals: 10 reverse grip bent over rows @ increasing weight

AFTERWOD:

@ 45:00

10-9-8-7-6-5-4-3-2-1

Hang power cleans @ 60%

Push press / push jerk @ 60%

. The idea is to complete a set unbroken without leaving the bar

. If you happen to leave the bar in the middle of the set then do 5 burpees as a penalty 

. Beginners can replace the hang power cleans with med ball cleans and use db for push press. No penalty for beginners. Do 5 burpees after every set is complete

TRAVEL WOD:

Complete 200 push ups

Each time you stop do 400m run


WOD: 05/12/2016

  

WARM UP:

@ 0:00

400m row / run / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Every 2mins for 10mins

5 back squats @ increasing weight

7 Kbs @ 32kg/18kg (stomach height)

. Do not reach failure, on your last set you must have 2 more reps left in your tank
AFTERWOD:

@ 40:00

20mins amrap

30 deadlifts @ 55%

30 calories

30 handstand push ups / push ups

30 wall ball shots @ 20/14

TRAVEL WOD:

5 rounds 

30 push ups

30 squats

30 sit ups

300m run 


SATURDAY WOD: 03/12/2016

  

 YOGA CLASS AT 8am IN JUHU

BOXING CLASS AT 9:30am and 6:30pm IN JUHU

REGULAR WOD AT 9:30am and 10:30am IN JUHU

REGULAR WOD AT 9:30am and 10:30am IN BANDRA 

WOD:

For Time:

21-15-9-3

Hang power snatch @ 80%

Overhead squat @ 80% of snatch

Box jumps @ 30″/24″

Toes 2 bar / v-ups 

Muscle ups / c2b pull ups / regular pull ups

Deficit hspu / incline push ups

( for the deficit hspu maximum 3 blue plates 35lbs or minimum 1 plate)

800m run after each round 


WOD: 02/12/2016

  

WARM UP:

@ 0:00

400m row / run / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

For time (40mins cut off)

10 rounds

2 power cleans @ 85%

4 hspu / push ups 

6 Kbs @ 32kg/24kg

8 burpees 

10 sit ups 

@ the 35th min for a 800m run 

. Beginners WOD

7 rounds

10 med ball cleans

10 push ups

10 Kbs 

10 calories 

10 sit ups 

AFTERWOD:

Breathe 

TRAVEL WOD:

3 rounds

1.2k run

100 lunges

50 suryanamaskars