Friday, October 31, 2014

141031

Happy Halloween 

F.R.E.A.K

  • 21 Thrusters 40/30
  • 21 Pull ups
  • 800m Run
  • 30 Kettlebell swings 32/24kg
  • 30 Pull ups
  • 50 Double unders
  • 50 Sit ups
  • 400m Run
  • 30 Box jumps 24/20kg
  • 30 Wall balls 9/6kg

Thursday, October 30, 2014

141030

S&C

Turkish get up 3x3

Back Squat 5x5

21-15-9
  • Kettlebell snatch right hand
  • Kettlebell snatch left hand
  • 400m run between rounds

WOD

Every 10 minutes x 3
  • 1250/1000m Row
  • 60 Double unders
  • 30 Kettlebell swings 32/24kg
  • 15 Handstand push-ups
  • 10 Toes to bar
  • 5 Bar muscle ups
(if needed scale the reps to finish under the time cap)



Wednesday, October 29, 2014

141029

S&C

In teams of 2 perform as many reps as possible at each station
(only one person working at a time)

6 minutes of - Farmers walks (as heavy as possible)
6 minutes of - Prowler
6 minutes of - Ski erg
6 minutes of - Tire flips
6 minutes of - Assault Bike
6 minutes of - Stone to shoulder/ medicine ball cleans


WOD

Every 90 seconds x 8
Split jerk
set 1-4 - 3 reps
set 5-6 - 2 reps
set 7-8 - 1 rep

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


2 sets for max reps
3 minutes rowing
2 minutes ring dips/Push ups (10X1)
1 minutes Shoulder to overhead 60/35kg
4 minutes rest


Tuesday, October 28, 2014

141028

S&C

Deadlift 5-5-5-5-5

Every 2 minutes x 8
  • 5 Deadlifts 
  • 5 Hang power cleans
  • 5 Push jerks
  • 5 Front squat 
(Hold onto the bar for the whole complex)

Tabata Hollow holds


WOD

Front squat 5x2

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

6 Minute AMRAP
  • 6 Hang squat cleans 70/45kg
  • 9 Burpees over the bar
  • 12 Chest to bar pull ups
Rest 4 minutes

6 minute AMRAP
40 Double unders 
20 Wall balls 9/6kg



Monday, October 27, 2014

141027

S&C

A1) Push press 5x5
A2) Pull ups 5x5-10

Happy Birthday Cathy

40 - 30 - 20 -10
  • Burpees 
  • Calories Rowing 
  • Double unders

WOD

EMOM x 16
ODD Hang snatch
Even Snatch

Every 2 minutes x 5
5 strict press

3 Rounds 
12 Toes to bar
12/9 Handstand Push ups
6 Overhead squats 60/35kg


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