Monday, September 22, 2014

140922

S&C

A) Back squat 5x5

B1) Bench Press 5x5
B2) Barbell Row 5x10

C) 5 Rounds
20m Prowler push
40m farmers walk

WOD

Drop Snatch 6 x 1
(Build over the six sets)

Strict press 6x3

3 Rounds 
60 seconds on 60 seconds off
Max Muscle ups

EMOM x 10
10 Burpees
AMRAP of Double unders



Friday, September 19, 2014

140919


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S&C

Thruster 3-3-3-3-3

Tabata Fran
8 Rounds
20 seconds on 10 seconds off
  • Thrusters 
  • Pull ups
Deadlift 3-3-3-3-3

Tabata Diane
8 Rounds
20 seconds on 10 seconds off
  • Deadlift
  • Handstand Push ups

WOD

3 rounds
40 seconds work 20 seconds rest
  • Rope climbs
  • Handstand walk
  • L -sit 

For time
  • 2000m Row
  • 30 Burpees over the bar
  • 30 Hang squat cleans 60/35kg
  • 30 Lunges 60/35kg

Freaky Friday

           ?


Thursday, September 18, 2014

140918

S&C

15 minute Handstand practice

4 Rounds
45 seconds work 15 seconds rest

  • Russian Kettlebell swings
  • Ski erg
  • Double unders
  • Walking Lunges 
  • Rowing

WOD

EMOM x 10
1 Split jerk
(build over the 10 sets but focus on technique over weight)

Kettlebell Hell

In 3 minutes complete:
25 Kettlebell swings 
15 Burpees 
AMRAP of: 1 armed Kettlebell snatches

Rest 1 minute

In 3 minutes complete:
25 Kettlebell swings
15 Burpees 
AMRAP of: 1 armed Kettlebell Clean and Jerk

Rest 1 minute

In 3 minutes complete
25 Kettlebell swings
15 Burpees
AMRAP of: Goblet squats

Rest 5 minutes then repeat




Wednesday, September 17, 2014

140917

S&C

Front squat 5x3 (with 3 second pause)

20 minute AMRAP
In teams of two
  • 10 Front Squats
  • 300m Run
  • 10 Toes to bar
(Partners alternate exercises with only one person working at a time)

WOD

Every 90 seconds x 10
1 Clean
Build over the 10 sets

10 Rounds
10 Wallballs 9/6kg
8 Toes to bar
6 Burpees box jump overs 24/20"

(20 minute time cap)



Tuesday, September 16, 2014

140916

S&C

In 10 minutes build to your max weight in the following Complex:
Power clean + Hang power clean + Push jerk

EMOM x 10
Power Clean + Hang power clean + Push Jerk
at 80% of todays max

2 Rounds 
800m 
(You have 6 minutes to run and rest each round)


WOD

EMOM x 12
Minute 1 - 1-4 Strict muscle ups
Minute 2 - 10m Handstand walk
Minute 3 - 50 Double unders

Every 5 minutes x 4
Row 500m
15 Handstand push ups


Monday, September 15, 2014

140915

S&C

Deadlift 5-5-5-5-5

6 Minute AMRAP
6 Push ups
12 Box jump overs
 
rest 4 minutes

6 minute AMRAP
6 Pull ups
12 Med Ball cleans

WOD

EMOM x 10
1 Snatch 
(Build over the 10 sets)

E2MOM x 8
Back Squat
Set 1 - 5 reps @ 65%
set 2 - 3 reps @ 75%
set 3 - 1 reps @ 85%
set 4 - 5 reps @ 75% 
set 5 - 3 reps @ 85%
set 6 - 1 rep @ 95%
set 7 - 1 rep @ 100-105%
set 8 - max reps @ 85%

5 Rounds
5 Squat Snatch 50/35kg
12 Overhead Lunges
12 Chest to bar pull ups


Friday, September 12, 2014

140912

S&C

15 minutes to build to a heavy Clean & Jerk

In teams of 2 
150 wall balls 9/6kg
1200m Med ball relay (6 x 200m)
100 Burpees

WOD

Every 10 minutes  x 4
  • 500m Row
  • 400m Run
  • 6 Squat cleans 80/55kg
  • 6 Muscle ups
You should be having at lest 2 minute rest between rounds
Scale down if needed

Freaky Friday

            ?