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


Wednesday, October 15, 2014

141015

S&C

A1) Strict pull ups 4x5-10 reps
A2) Ring Dips 4x5-10 reps

20 minute AMRAP
In teams of 2
20 Russian Kettlebell swings 24/16kg
10 Push ups
10 V-ups

Only one person working at a time 
complete a full round each

WOD

Every 90 seconds x 5
3 split jerks @ 75-80%
(Focus on perfect technique)

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 @85%

400m Run
21 Handstand push ups
400m Run
15 Handstand push ups
400m Run
9 Handstand Push ups




Tuesday, October 14, 2014

141014

S&C

Back Squat 5x5

Every 6 minutes x 4
500m Row
10 Push press 60/35kg
10 Toes to bar

WOD

Every minute x 10
Clean + Hang Clean
(Build over the 10 sets)

Front Squat 5x3 (41X1)

5 minute AMRAP
5 Power cleans 80/55kg
10 Burpees over the bar
20 Double unders

5 minutes rest

5 minute AMRAP
10 Push press 60/35kg
20 Pull ups



Monday, October 13, 2014

141013

S&C

Power Clean 3-3-3-3-3 (Touch & Go)

Every 2 minutes x 7

7 Burpees
7 Box Jumps 24/20"
7 Power cleans 60/35kg

you should be getting at least 40 seconds rest each round
if your not scale down the reps


WOD

Every 45 seconds (8 sets of each)
Interval 1 - Snatch balance 
Interval 2 - High hang snatch
Interval 3 - Snatch

Every 2 minutes x 5
Strict press 4 reps @ 85-90%

8 Minute AMRAP

3 Muscle ups / 3 Pull ups
6 Ring Dips / 6 Push ups
12 Kettlebell swings 32/24kg


Friday, October 10, 2014

141010

S&C / WOD


EMOM x 32
Minute 1 - 40 Double unders
Minute 2 - 10 Pull ups
Minute 3 - 8 Push press 50/35kg
Minute 4 - 6 Burpee Box jump overs 24/20"