Rabbit Fitness Zimbabwe

11/06/2017

Hey everyone, hope this finds you all well and you are training hard!! If you have a spare 3 min please could you do this survey for me, your responses are all valuable, just a little study I'm working on and once I've collected enough data ill be able to share the results with all of you!! If you could share it around as well that would be amazing. thanks in advance everyone

https://www.surveymonkey.co.uk/r/QQN7Y38

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25/02/2015

Wednesday 25/2/15

WARMUP
3 rounds
30-second passive hang
10-meter bear crawl forward and backward
30-second handstand hold
10 V-ups
10 Spiderman stretches

PREP
10 Min Cap
20 tempo HSPU (4-second eccentric or down phase)
40 toes-to-bar
60 overhead walking lunges

Strength
3-3-3-3-3
Hang sn**ch

WOD
12 Min AMRAP
15 burpees
15 box jumps, 24”
30 mountain climbers

19/02/2015

Thursday 19/2/15

Warmup
Walking lunge 25m
Jump squat 25m
10 Pass overs
10 pass arounds

And then:
2 x 4min AMRAPS
"Cindy"
5 pull-ups
10 press ups
15 squats
Rest 2 min between AMRAPS and try to match rounds

Strength
3-3-3-3-3-3-3
Strict pull-ups

WOD
10min AMRAP
10 burpee box jumps 20"
10 squat cleans 70/52kg

18/02/2015

Wednesday 18/2/15

WARMUP
3 rounds
10 arm circles forward
10 arm circles backwards
5 plank on elbows to hands and back

STRENGTH
Shoulder Press
1 x AMAP

MOBILITY
Cobra
T spine smash
Calf smash

WOD
J.T.

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

17/02/2015

Tuesday 17/2/15

WARMUP
3 Rounds
10 m square bear crawl
10 walking toe taps
10 good mornings
10 banded side steps

STRENGTH
1xAMAP
Deadlift

MOBILITY
Pigeon
Couch stretch
T spine smash

SKILL
Thruster

WOD
15-12-9 reps for time of:
43/29kg. thrusters
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
43/29kg thrusters
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
43/29kg thrusters
Pull-ups

16/02/2015

Monday 16/2/15

WARMUP
3 rounds
10 two-hand chest passes with light medicine ball
15 burpees

STRENGTH
8-8-1AMAP
Bench Press

WOD
For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 24/16kg
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

13/02/2015

Friday 13/2/15

WARMUP
3 Rounds
200 m run
10 good mornings
10 ring rows
1 min bottom of squat

PREP
SDHP
(4 rounds of 40 seconds of work and 20 seconds of rest)
followed immediately by
mt. climbers
(4 rounds of 40 seconds of work and 20 seconds of rest)

MOBILITY
couch stretch
T spine smash

WOD
5 rounds for time of:
52/39kg hang power clean and jerks, 12 reps
52/39kg thrusters, 9 reps
52/39kg power sn**ches, 6 reps

12/02/2015

Thursday 12/2/15

Warmup
3 x 100m tire pulls
3 x 100m tire carries

Skill
10 min skipping work
Singles
Doubles
Triples
Quadruples

Strength
5-5-5-5-5
Deadlift

WOD
10min AMRAP
10 triple unders
15 kettlebell swings 24/16kg
20 walking lunges

11/02/2015

Wednesday 11/2/15

WARMUP
3 rounds
10 m bear crawl square (face the same direction throughout)
10 bandy lat pull downs
10 walking lunges (ea. leg)
30 jumping jacks

STRENGTH
20 strict pull ups

SKILL
Rope climbs

MOBILITY
forearm stretch
couch stretch
calf smash/stretch

WOD
For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents

10/02/2015

Tuesday 10/2/15

WOD
"Shawn"
For time:

5-mile run

Every 5 min, stop and perform 50 squats and 50 push-ups

09/02/2015

Monday 9/2/15

WARMUP
10 min Clean tekkers - focus on one technical aspect, eg, second pull extension, third pull speed

PREP
3 power cleans
3 broad jumps
Add 5-10kg each round. Shoot for 6 to 7 rounds; your starting weight should reflect this.

STRENGTH
200-meter farmers walk

SKILL
Muscle up

WOD
4 rounds
3 min SDHP
1 min muscle-ups

06/02/2015

Friday 6/2/14

WARMUP
3 rounds
1 min bottom of squat
1 min spiderman stretch
10 walking lunges
10 jump squats

STRENGTH
8-8-1xAMAP
Front squat

PREP
Metcon
2 rounds
1 min DB thrusters
1 min box jumps
1 min rest

WOD
4 rounds of:
2 minutes of triple-unders
2 minutes of burpees