Friday, January 23, 2015

150123

S&C

EMOM x 15
Minute 1 - 1 Rope climb
Minute 2 - 10 Handstand push ups
Minute 3 - 50 Double unders

Every 4 minutes x 5
  • 250m row
  • 10 Burpees
  • 15 Russian Kettlebell swings 24/16

WOD

2 Rounds

2 minute AMRAP
  • 2 muscle ups
  • 8 Deadlifts 100/65kg
Rest 3 minutes

2 minute AMRAP
  • 4 Power cleans 80/55kg
  • 8 Chest to bar
Rest 3 minutes

2 minute AMRAP
  • 4 Front Squats 70/45kg
  • 8 Toes to bar
Rest 3 minutes

2 minute AMRAP
  • 4 Power snatch 60/35
  • 20 Double unders

Thursday, January 22, 2015

150122

S&C

EMOM x 15
Minute 1 - 10 Pull ups
Minute 2 - 10 Dips 
Minute 3 - 10 Pistols

3 Rounds
1 minute work 1 minute rest
  • Ski erg
  • Prowler 
  • Air bike

WOD

Thrusters 3-3-3-3-3

Back squat 5-5-5-5-5

3 minute AMRAP
3 Hang squat cleans 60/35kg
6 Thrusters 60/35kg
9 Shoulder to over head
12 Box over jumps

Rest 3 minutes

Row 1000m for time


Wednesday, January 21, 2015

150121

S&C

EMOM x 15
Minute 1 - 10 Toes to bar
Minute 2 - 10m Handstand walk
Minute 3 - 10 High box jumps (with step down)

Hang power clean 3-3-3-3-3

5 Rounds 
20 Russian Kettlebell swings 24/16kg
15 Box jumps 24/20"


WOD

Deadlift
Set 1 - 10 reps @ 50%
Set 2 - 10 reps @ 60%
Set 3 - 10 reps @ 65%
Set 4 -   8 reps @ 75%
Set 5 -   6 reps @ 80%

3 Rounds
5 Handstand Push ups
10 Pistols
15 Pull ups
12 Deadlifts 70/45kg
9 Hang Power cleans 70/45kg
6 Jerks 70/45kg

(20 minute time cap)


Tuesday, January 20, 2015

150120

This weekend Cathy and Rob Competed in the Athlete Games in Manchester.
Cathy finished in 9th Position in the 40-44 age group and Rob 2nd in the 35-39

S&C

EMOM x 15
  • Minute 1 - 1 Rope climb
  • Minute 2 - 10 Handstand push ups
  • Minute 3 - 50 Double unders
Front Squat 5-5-5-5-5

5 rounds
5 push press 60/40kg
10 Burpees

WOD

EMOM x 12
Snatch + Overhead Squat

Every 4 minutes x 5
  • 200m Run
  • 1 Muscle up
  • 4 Push presses 50/35kg
  • 8 Burpees
  • 4 push presses 50/35kg
  • 1 Muscle up


Monday, January 19, 2015

150119

S&C

EMOM x15
Minute 1 - 10 pull ups
Minute 2 - 10 Ring dips
Minute 3 - 10 Pistols

Hang Power Snatch 3-3-3-3-3

In teams of 2
800m farmers walk 24/16kg
100 Wall balls 9/6kg 

WOD

1a) Front squat 5x2
1b) Handstand push up 5x5

Every 90 seconds x  5
Halting clean deadlift + Hang clean + Clean + Jerk

3 rounds
45 seconds work / 45 seconds rest
Max reps Clean & Jerk 60/35kg

EMOM x 6
Odd - 20 wall balls 9/6
EVEN - 10 Chest to bar pull ups


Friday, January 16, 2015

150116

S&C

10 minute Handstand Practice

EMOM x 10
3 Position Power snatch

In teams of 2
10 rounds
7 Power snatches
7 Burpee box jumps
 
Each person completes a full round
Only one person working at a time

WOD

5 minute AMRAP
5 Power cleans 80/45kg
10 Chest to bar Pull ups

rest 5 minutes

10 minute AMRAP
250m Row
5 Power snatches 60/35kg

rest 5 minutes

5 minute AMRAP
10 Front Squats 60/35kg
10 Chest to bar pull ups
20 Double unders




Thursday, January 15, 2015

150115

S&C

Kettlebell complex

5 rounds

10 Left hand swings
10 Right hand swings
10 Push press Left hand
10 Push press Right hand
10 Lunges left front rack
10 Lunges right front rack
rest 2 minutes

Team prowler & Ski erg sprints

WOD

Push press 3-3-3-3-3

2 Rounds 
400m run
25 Shoulder to overhead 40/25kg 

Back squat 5x5 @ 80%

Between each set 3-5 muscle ups