OM is the path and OM is the destination

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BOXING CLASS: 01/12/2016

BOXING CLASS @ 6pm IN JUHU. Rs500/class 

WOD: 01/12/2016

  

YOGA CLASS @ 8am IN JUHU

WARM UP:

@ 0:00

400m run / row / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

10mins to work on gymnastic skill, choose from below

. Muscle up (for those who can successfully do 5 chest2bar pull ups and 10 ring dips without a band)

. Kipping pull ups

. Ring dips

AFTERWOD:

@ 20:00

20mins amrap

400m run

21 Kbs @ 24kg/18kg

12 pull ups 

. For the evening class in juhu, if you want to go to WOD in bandra you can. Or else replace the run with 400m row / 1k airdyne (this is more for the 6,7,8,9pm classes as there is too many people outside) 

TRAVEL WOD:

30mins amrap

400m run

Max push ups

75 double unders / 200 skips 

WOD: 30/11/2016

  

WARM UP:

@ 0:00

400m row / 400m run / 1k airdyne 

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

7mins amrap

Squat cleans @ 70%

. Beginners will stick with medicine ball cleans and if you have done it with a barbell then break up the movement into a power cleans and a front squat 

2mins rest

7mins amrap

Strict pull ups (use weights if you want to challenge yourself)

. Beginners will supine rows but make it challenging

2min rest

7mins amrap

Bench press @ 70%

AFTERWOD:

@ 50:00

Emom for 12mins

1st min: 12 calories (rowing / airdyne) 

2nd min: 12 thrusters @ 35kg/20kg

3rd min: 12 toes2bar / sit ups 

TRAVEL WOD:

3 rounds

25 squat jumps

25 broad jumps

25 burpees

25 lunges 

25m run

WOD: 29/11/2016

  

WARM UP:

@ 0:00

400m row / 400m 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 shoulder press @ increasing weight

. In the remaining time do 45secs of toes touches , leg raises , crunches , opposite elbow to opposite knee , hollow rocks 

@ 35:00

Emom for 10mins

Odd intervals: 5 snatch pulls

Even intervals: 30secs of max hands off push ups / hspu 

AFTERWOD:

@ 50:00

Emom for 12mins

1st min: 9 deadlifts @ 60% 

2nd min: 12 wall ball shots 

3rd min: 15 ring dips / bench dips

TRAVEL WOD:

7k run

WOD: 28/11/2016

  

WARM UP:

@ 0:00

400m row / 400m 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 front squats @ increasing weight

@ 35:00

Every 90secs for 9mins

2 squat cleans @ increasing weight

AFTERWOD:

@ 50:00

For time (10mins cut off)

50 burpees

40 thrusters @ 20kg/15kg

30 pull ups 

TRAVEL WOD:

10 rounds

400m run

3mins rest between each round 

SATURDAY WOD: 26/11/2016

  

 YOGA CLASS @ 8am-9am IN JUHU

REGULAR WOD @ 9:30am and 10:30am in JUHU

REGULAR WOD @ 10:30am in BANDRA 

BOXING CLASS @ 6:30pm in JUHU

WOD: 

@ 0:00

For time

80 wall ball shots @ 20/14

60 calories

40 toes2bar / sit ups

20 ohs @ 60%

@ 20:00

3 rounds for time

20 weighted lunges (front rack) @ 40kg/20kg (total)

15 ring dips / bench dips

10 burpees

@ 45:00

Emom for 15mins

1st min: 40 double unders / 80 skips

2nd min: 25 squats 

3rd min: 10 Kbs @ 32kg/18kg 

WOD: 25/11/2016

  

WARM UP:

@ 0:00

400m row / 400m run / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

5 rounds for time (12mins cut off)

3 squat clean thrusters @ 60% of clean

6 burpees 

9 toes2bar / sit ups 

2mins rest

4 rounds for time (12mins cut off)

3 squat clean thrusters @ 60% of clean

6 burpees 

9 toes2bar / sit ups 

2mins rest

3 rounds for time (12mins cut off)

3 squat clean thrusters @ 60% of clean

6 burpees 

9 toes2bar / sit ups 

AFTERWOD:

BREATHE

TRAVEL WOD:

5 rounds 

10 burpees

20 lunges

30 push ups

40 sit ups 

2nins rest between each round 

WOD: 24/11/2016

  

YOGA CLASS @ 8am-9am IN JUHU. 8am MEMBERS CAN WOD IN BANDRA TOMORROW. 

WARM UP:

@ 0:00

400m row / 400m run / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WEIGHTLIFTING WOD:

@ 20:00

4 rounds 

12 T-bar row 

12 supine rows

12 good mornings 

. Keep increasing the weight for each exercise every round. If it gets heavy you are allowed to take a moment and continue again

WEIGHTLIFTING AFTERWOD:

@ 45:00

“Tabata”

Kbs @ 24kg/16kg

Toes 2 bar

. Tabata is 8 intervals of 20secs on and 10secs off. 

. In the above case you will do the Kbs for 20secs then a 10secs followed by 20secs of toes2bar followed by 10secs of rest

2mins rest

“Tabata”

. Box jumps @ 24″/20″

. High knees 

. Same rules as above 
WOD:

@ 20:00

Emom for 6mins

1 squat snatch @ 90%

3mins rest

Emom for 6mins

1 squat clean n jerk @ 90%

25 muscle ups / 25 chest2bar pull ups / regular pull ups

AFTERWOD:

@ 45:00

“Tabata”

Kbs @ 24kg/16kg

Toes2bar / sit ups 

. One interval of Kbs followed by one interval of toes 2 bar

2mins rest

“Tabata”

Box jumps @ 24″/20″

High knees 

TRAVEL WOD:

Tabata

. Push ups

. High knees

. Squat jumps

. Sit ups

. Instead of finishing up with one, do this like a circuit. Followed by

3.2k run

WOD: 23/11/2016

  

“Only a few remaining, place your order NOW !!”

WARM UP:

@ 0:00

400m row / 400m run / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD

WEIGHTLIFTING WOD:

@ 20:00

Every 90secs for 7.5mins

Hang squat cleans @ 70%

3-3-3-3-3

. Try to go non stop. After you stand up from the squat drop the bar to mid thigh, from there lower the bar down slowly to the ground and start again. Do not rest at the floor

@ 30:00

Every 2mins for 10mins

3 front squats @ 82%

1 front squat @ 88%

3 front squats @ 82%

1 front squat @ 90%

3 front squats @ 82%

@ 45:00

Every 90secs for 15mins 

Odd intervals: 1 clean pull (ground) + 1 clean high pull (hang) + 1 power clean (high hang) @ 85%

Even intervals: 15 ghd sit ups 

@ 70:00

Emom for 7mins

5 deadlifts @ 70%

5 wall ball shots @ 20/14

WOD:

@ 20:00

Every 2mins for 10mins

3 deadlifts @ increasing weight

. Start @ 60% of Max 

AFTERWOD:

@ 40:00

Emom for 21mind

1st min: 7 ohs @ 60% (no stands)

2nd min: 10 hspu / 15 push ups for men, 10 push ups for women

3rd min: 40 double unders / 80 skips / 100 high knees (total) 

. Again there is no penalty for missing a round but try to stick to the numbers 

TRAVEL WOD:

8 rounds

250m sprint

20 push ups

50 double unders 

WOD: 22/11/2016

  

WARM UP:

@ 0:00 

400m row / 400m run / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WEIGHTLIFTING WOD:

@ 20:00

5 rounds 

5 strict press + 3 push press @ increasing weight

10 db side raises 

10 upright rows

3 rounds

20 weighted sit ups

20 leg raises

20 side to side twist with plate 

WEIGHTLIFTING AFTERWOD:

10mins emom

Odd mins: 12 calories (rower or airdyne)

Even mins: 12 burpees 

WOD:

@ 20:00

Every 2mins for 10mins

2 clean n jerks @ 60% – 70% – 75% – 80% 

For the last set @ 85% do 3 reps 

. For both the reps reset after each rep but do not take a break between reps 

. Beginners will stick to push press instead of jerks and other who haven’t practiced split jerk can do the regular power jerks

AFTERWOD:

@ 40:00

20mins amrap

4 muscle ups (bar / ring) / 6 c2b pull ups / regular pull ups 

8 power snatches @ 60%

12 Kbs @ 32kg/18kg 

. Those who have learned snatches and are doing it with an empty bar please do the snatches in the WOD.

Beginners:

20mins amrap

6 pull ups / 10 ring rows

12 med ball cleans 

18 sit ups / Kbs (depending on their ability and form) 

TRAVEL WOD: 

5 rounds 

100 mountain climbers (each leg)

100 double unders / 250 skips

100 sit ups