Friday, October 24, 2014

141024

Kelly

5 rounds
  • 400m Run
  • 30 Box Jumps 24/20"
  • 30 Wall balls 9/6kg
If you taking part in Fit For All you will be able to do the
4th qualification WOD

10 minute AMRAP
3 Wall Climbs
25 Deadlifts 40/25kg
3 Wall Climbs
20 Deadlifts 60/45kg
3 Wall Climbs
15 Deadlifts 80/65kg
3 Wall Climbs
10 Deadlifts 100/85kg
3 Wall Climbs
AMRAP Deadlifts 120/105kg


Thursday, October 23, 2014

141023

S&C

10 minute Handstand Practice

A1) Strict press 5x5
A2) Strict pull ups 5x5-10

21-15-9
Kettlebell Swing 
Burpee

WOD

Every 2 minutes x 5
Back Squat 
Set 1 - 5 reps @ 55%
Set 2 - 5 reps @ 65%
Set 3 - 3 reps @ 75%
Set 4 - 2 reps @ 85%
Set 5 - 2 reps @ 90%

Every 2 minutes x 3
Back Squat 5 x 85%

9-7-5
Muscle ups / Pull ups
Power Clean 90/65


Wednesday, October 22, 2014

141022

S&C

EMOM x 10
Power Snatch + 3 Overhead squats

In teams of 2 
20 minute AMRAP
  • 300m Run
  • 20 Box over jumps
  • 10 Toes to bar + 10 Push ups

WOD

Every 90 seconds x 10
3 Split jerks

Every 2 minutes x 5
Deadlift
Set 1 - 8 reps @ 50% 
Set 2 - 6 reps @ 60% 
Set 3 - 4 reps @ 70% 
Set 4 - 2 reps @ 80% 
Set 5 - 2 reps @ 90%

Row 2000m 

Bench press 5 x 8






 

Tuesday, October 21, 2014

141021

S&C

Tabata Tuesday
 20 seconds work 10 seconds rest
1 minute rest between exercises 

  • Rowing
  • Wall balls
  • V ups
  • Push press
  • Double unders

WOD

Every 90 seconds x 10
Hang Clean + Clean
(build over the 10 sets)

Front Squat
5 x 3

Against a 15 minute running clock
Minute 0
50 wall balls 
5 Rope climbs
Minute 10
40 Wall balls
4 Rope Climbs
Minute 15
30 Wall balls
3 Rope climbs

Factor Functional gym hosting the first Athlete development workshop

Monday, October 20, 2014

141020

S&C

EMOM x 10
Odd - 3 Thrusters
Even - 5 Strict pull ups

21-15-9
Thrusters 40/25kg
Burpees over the bar

Tabata 
Hollow hold 
Arch hold

WOD

EMOM x 21 (7 sets of each)
Minute 1 - Snatch balance
Minute 2 - Hang Snatch
Minute 3 - Snatch

Every 2 minute x 5
3 Strict presses 

8 Minute AMRAP
2 dips 
2 overhead reverse lunges 60/35kg
4 dips 
4 overhead reverse lunges 60/35kg
6 dips 
6 overhead reverse lunges 60/35kg

Add 2 reps each round 
Pause for 2 seconds at the top of each dip



Friday, October 17, 2014

141017

S&C

30 minute AMRAP
In teams of 2
Alternate through each exercise

30 Wall balls 9/6kg
300m Run
30  Russian Kettlebell swings 32/20kg
300m Row
30 Box jumps 24/20"


WOD
Back Squat 5x5

3 Rounds
9 Muscle ups
27 Wall balls 9/6kg
20 Toes to bar
14 Deadlifts 100/65kg

25 minute Time cap


Thursday, October 16, 2014

141016

Power Clean & Jerk 5-5-5-5-5 (touch & go)

7 minute AMRAP
20 Double unders
15 Clean & Jerks 50/35