30-Jul The MOVE.....

So Combat Workshop is on the move to a bigger gaff....well stupid me put in a hard session and WOD and then help Dave, Homer and Brian(15min of work from him) to move all the mats and equipment to the new gaff.

KILLER.....I must have lost grip in the arms a few times and sweated a serious amount!

But its all good, place is cracking and all is there and more new equipment on the way.

30-Jul Combat Workshop WOD

WU:
400m
3 Rounds of -
Lunge w/Twist x12
Hill Climbers x12
Scap PU x12
Back Raise x12

Tech:
HPC

WOD:
6 Rounds of - (50kg-55kg-60kg-65kg-70kg-70kg(F)-60kg)
3 HPC
3 Front Squat
2 Push Press
50m Sprint
* Rest 3min*

Comments:
Lost the grip on the second 70kg, the tech was off so best to drop down to 60kg for the last set.

28-Jul Combat Workshop WOD

MOB:
OHS & LC Ball

WU:
3 Rounds of -
Squat x12
KB Swing x15
Wall Climbers x12
PU w/Hands x12
Back Raise x12

SWOD:
Press 3x5 (45kg-55kg-55kg)
Squat 3x5 (80kg-90kg-95kg)

WOD:
3 Rounds of -
21 jumping Pull Ups
21 KB Swings 24kg
400m Run
Time: 10min DEAD!

Comments:
Killer WOD, had footsteps behind me the whold way. I put in a hard fairly fast 400m for the end round!

24-Jul Home WOD

Some messing at home... heres how it went!

HWOD:
Push Ups
Chin Ups
Push Ups
Pull Ups
Wide Fly Push-Ups
Closed Grip Overhand Pull-ups
Decline Push-ups
Chin Ups
Diamond Push-ups
Pull Ups

Just playing about to be honest!

23-Jul Combat Workshop WOD

MOD:
Foam Roll Back & LB in Scapia

WU:
3 Rounds of -
KB Squat x12
KB Swing x12
Cobra PU x12
Back Raise x12
HFS

Strech:
Glutes
Hamies
Lower Back

SWOD&WOD:
5 Rounds of -
Squat 20sec (80kg-90kg-90kg-90kg-90kg)
*Rest 40sec*
Bech 20sec (80kg-90kg-90kg-90kg-90kg)
*Rest 40sec*
50m Sprint
*Rest 40sec*

EOW:
Deadlifts 4x5 (60kg-60kg-60kg-60kg)
Squat Clean (from floor) 1,1,1,1,1 (40kg)

Comments:
Legs were a little jelly today, need to work on the debth of the squat!

21-Jul Combat Workshop WOD

MOB:
Foam Roll Back

WU:
3 Rounds of -
KB Squat w/Heatbeat x12
Cobra PU x12
Back Raise x12
HFS

SWOD:
A. Squat Clean (from floor) 2,2,2,2,2 (30kg-40kg-40kg-50kg-60kg)

B. OHS 3x5 (20kg-22.5kg-25kg)

WOD:
5 Rounds of -
5 Chins
10 Lateral Box Jumps (over a bench)
Time: 4'50

Comments:
OHS is getting a little better, still lack some flexability in the movement.
Later burpees aint fun.... but are good!

19-Jul Combat Workshop WOD

WU:
3 Rounds of -
Stepping Lunge w/Twist x12
Push Ups w/H x12
Back Raise x12
HFS

SWOD:
A. Front Squat 3x3 (60kg-70kg-70kg)

B. RDL 4x6/8 (60kg-70kg-80kg-90kg)

C. 400m Run x2

Comments:
Need to get the partner stretch each time i get to the gym! FLEX needs to be worked on daily.

16-Jul Combat Workshop WOD

WU:
Stepping Lunge w/Twist x12
Spiderman Hammie Stretch x4
KB Squat w/HB x12

SWOD:
Back Squat 5x5 (80kg-90kg-100kg-105kg-90kg)

WOD:
10 Rounds of -
4 Burpees
6 PU
8 Lunges
10 Squats
Time: 8'32

EOW:
Bench 5,5,5,3,3,3 (40kg-60kg-70kg-80kg-90kg-90kg)

Comments:
Good body weight wod, need to work on the depth of the squat. Seem to go too short or too low!

14-Jul Combat Workshop WOD

WU:
3 Rounds of -
12kg KB Squat x15
12kg KB Swing x15
HFS
Cobra PU x10
Back Raise x10

Skill:
OHS - FLEX ISSUES!!!!!

WOD:
A. OHS 4x5 (15kg-17.5kg-20kg-20kg)

B. Power Clean 2 heavy reps (40kg-50kg-60kg-70kg-75kg(1))
*1min Rest*

C. 3x10 Rings Knees to Elbows
*1min Rest*

Comments:
OHS is still not great, need to get more flex in the back for going heavy. The girls put me to shame on the weight!

12-Jul Combat Workshop WOD

WU:
3 Rounds of -
Stepping Lunge w/Twist
Back Raise x12
Squat x12
Spiderman HS x4
Scap PU x12

SWOD:
Push Press 3,3,3,3,3 (50kg-60kg-70kg-75kg-80kg(1))

WOD:
3 Rounds of -
10 Chins
24kg KB Swings (Amended to 15 PU for round 2 & 3)
400m Run
*2min Rest*

Comments:
Bit of a weak back from the round out in the push press, was nice to hit the 80kg for 1 rep, was thinking it would be higher with a PB of 67.5kg for shoulder press.

9-Jul Combat Workshop WOD

WU:
400m Run
3 Rounds of -
KB Squat x12 w/Stretch
KB Swing
PU w/Hands x12
Spiderman HS x4

Stretch

SWOD & WOD:
7 Rounds of -

A. Squat x3 (60kg-70kg-80kg-90kg-100kg-110kg-115kg(2))

B. Ring Dips Max (16-13-12-11-11-11-11)

C. 50m Sprint

*unlimited Rest*

Comments:
Really enjoy these WOD's with Strength mixed in!

8-Jul Combat Cribs...

So this is the Hurt Locker as shown by Combat Dave... check it out!

7-Jul Combat Workshop WOD

WU:
3 Rounds of -
Standing lunge w/Twist x10
Plank/PU x10
Scap PU x10
Back Raise x10
Floor Slides x8

Stretch: Chest, triceps and shoulders

SWOD:
A1. Shoulder Press 4-6 reps (50kg(6)-55kg(6)-60kg(6)-65kg(5)-70kg(F)-67.5kg(1))
* 1min Rest *
A2. Plank 60-90sec

WOD:
40kb Swings 20kg
20 Burpees
30kb Swings 20kg
15 Burpees
20kb Swings 20kg
10 Burpees
10kb Swings 20kg
5 Burpees
Time: 5'10

EOW:
Back Squat 3x5 (50kg-70kg-80kg)

Comment:
That WOD was a quick grinder, just dont stop is the only way to get through it. Was behind after the first set of KB swings.... had to smash the burpees. After the wod I had to go outside for a bit, thought it was puke time....my lungs were burning and I was a little dizzy.... SHIT that was fun ;)

2-Jul Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Plank to PU x12
Scap PU x12
Back Raise x12

Stretch:
HFS, Hamstrings, Glutes

SWOD:
Press 3x5 (57.5kg-57.5kg-57.5kg)

WOD:
Partner WOD - '300 Saturday'
#1 Hold Plank till Failure
#2 20kg KB Swing - Count Reps
Time = 6'31

Comments:
If you cant bear him, join him! So team ross took on the girls, Team Ste and Scotty & Ado. Had some serious competition at the start with one of the girls putting up a 90 count on her first set of KB swing. Good team work and we finished 50's ahead of the 2nd.