Thursday, September 30, 2010
Wednesday, September 29, 2010
Thursday 30/09/2010
OverHead Squat Practice.
For Time:
4 Burpees on the minute every minute.
20 Thrusters (40kg)
20 Sumo Deadlift High Pull
20 Push Press
20 OverHead Squats
Your Choice.
Hanging Core work/Strict chinups
For Time:
4 Burpees on the minute every minute.
20 Thrusters (40kg)
20 Sumo Deadlift High Pull
20 Push Press
20 OverHead Squats
Your Choice.
Hanging Core work/Strict chinups
Wednesday 29/09/2010
Good Mornings
5 * 8
10 Rounds for time of:
10 Bent over Row (40/25)
10 Push Press (40/25)
10 Box Jumps
L-Sits
Post time and weight to comments.
5 * 8
10 Rounds for time of:
10 Bent over Row (40/25)
10 Push Press (40/25)
10 Box Jumps
L-Sits
Post time and weight to comments.
Monday, September 27, 2010
Tuesday 28/09/2010
Strict Pullups
5/5/5/5/5
50 Box Jumps for time.
10 Rounds for time of:
15 Deadlift (60/35)
15 Pushups
Post time and weight to comments.
5/5/5/5/5
50 Box Jumps for time.
10 Rounds for time of:
15 Deadlift (60/35)
15 Pushups
Post time and weight to comments.
Sunday, September 26, 2010
Monday 27/09/2010
Strict Press
(5,5,5,5,5)
400m Run
50 Squats
25 Push-Ups (release hands at bottom)
40 Squats
20 Push-Ups
30 Squats
15 Push-ups
20 Squats
10 Push-Ups
10 Squats
5 Push-Ups
400m Run
Post time and weight to comments.
(5,5,5,5,5)
400m Run
50 Squats
25 Push-Ups (release hands at bottom)
40 Squats
20 Push-Ups
30 Squats
15 Push-ups
20 Squats
10 Push-Ups
10 Squats
5 Push-Ups
400m Run
Post time and weight to comments.
Friday, September 24, 2010
Saturday 25/09/2010
Handstand practice/handstand push-up
5 * 30 seconds/ 5 * 5 reps
200 skips
2 chinups
10 Clean (60/35)
2 chinups
8 clean
2 chinups
6 clean
2 chinups
4 clean
2 chinups
2 clean
200 skips
Post time and weight to comments.
5 * 30 seconds/ 5 * 5 reps
200 skips
2 chinups
10 Clean (60/35)
2 chinups
8 clean
2 chinups
6 clean
2 chinups
4 clean
2 chinups
2 clean
200 skips
Post time and weight to comments.
Wednesday, September 22, 2010
Thursday 23/09/2010
OverHead Squat Practice/Strength
(5,5,5,5,5)
Then for time:
30 Thrusters (40kg/25kg)
10,9,8,7,6,5,4,3,2,1 of:
Pushups (release hands)
Hang Clean and Press (40/25)
30 Thrusters
30 Knees to elbows.
Post time and weight to comments.
(5,5,5,5,5)
Then for time:
30 Thrusters (40kg/25kg)
10,9,8,7,6,5,4,3,2,1 of:
Pushups (release hands)
Hang Clean and Press (40/25)
30 Thrusters
30 Knees to elbows.
Post time and weight to comments.
Wednesday 22/09/2010
Death by Power Clean.
Perform a power clean on the 1st minute, 2 on the second, 3 on the third and so on until you physically can't make it or run out of time to complete your reps in the minutes.
(50/30)
21/15/9
Pushups
V-Opens
Post time and weight to comments.
Perform a power clean on the 1st minute, 2 on the second, 3 on the third and so on until you physically can't make it or run out of time to complete your reps in the minutes.
(50/30)
21/15/9
Pushups
V-Opens
Post time and weight to comments.
Tuesday, September 21, 2010
Tuesday 21/09/2010
Good Mornings
(5,5,5,5,5)
50 Box Jumps
5 Rounds of:
5 Power Cleans (60/35)
10 Over Head Lunges
15 Situps
50 Box Jumps
Core work:
30 Knees to Elbows
Post time and weight to comments.
(5,5,5,5,5)
50 Box Jumps
5 Rounds of:
5 Power Cleans (60/35)
10 Over Head Lunges
15 Situps
50 Box Jumps
Core work:
30 Knees to Elbows
Post time and weight to comments.
Monday, September 20, 2010
Monday 20/09/2010
Push Jerk Practice.
(4,4,4,4,4)
AMRAP in 15 minutes of:
15 Push Press (30/20)
12 Bent Over Row (30/20)
9 Lateral Jumps
If you put the bar down mid reps, you have to do a hill run.
L-Sits practice.
Post time and weight to comments.
(4,4,4,4,4)
AMRAP in 15 minutes of:
15 Push Press (30/20)
12 Bent Over Row (30/20)
9 Lateral Jumps
If you put the bar down mid reps, you have to do a hill run.
L-Sits practice.
Post time and weight to comments.
Friday, September 17, 2010
Saturday 18/09/2010
Strength
Strict Pullups (5,5,5,5,5)
Skills:
Double Unders
Push Jerk
Workout:
21/15/9
Deadlift (60/30)
Knees To Elbows
Pushups
Post time and weight to comments.
Strict Pullups (5,5,5,5,5)
Skills:
Double Unders
Push Jerk
Workout:
21/15/9
Deadlift (60/30)
Knees To Elbows
Pushups
Post time and weight to comments.
Wednesday, September 15, 2010
Thursday 16/09/2010
Power Clean
(5,5,5,5,5)
Then for time:
50 Sandbag Squats
21/18/15/12/9/6/3
Sumo Deadlift High Pull (30/20)
Push Press (30/20)
Post time and weight to comments.
(5,5,5,5,5)
Then for time:
50 Sandbag Squats
21/18/15/12/9/6/3
Sumo Deadlift High Pull (30/20)
Push Press (30/20)
Post time and weight to comments.
Wednesday 15/09/2010
Weighted pushups
4*8
7 minute cap.
21/15/9
Pushup
Push press
Situp
30 second rest
4 minute time cap.
12/9/6/3
Burpee
Sumo deadlift high pull
Post time and weights to comments.
4*8
7 minute cap.
21/15/9
Pushup
Push press
Situp
30 second rest
4 minute time cap.
12/9/6/3
Burpee
Sumo deadlift high pull
Post time and weights to comments.
Monday, September 13, 2010
Tuesday 14/09/2010
Weighted Pushups
4*8
5 Rounds for time of:
20 Overhead Lunges (20kg/10kg plate)
15 Plate Floor Wipers (20/10)
10 Hang Clean (50/30)
Post time and weight to comments.
4*8
5 Rounds for time of:
20 Overhead Lunges (20kg/10kg plate)
15 Plate Floor Wipers (20/10)
10 Hang Clean (50/30)
Post time and weight to comments.
Sunday, September 12, 2010
Monday 13/09/2010
Skills Warm up.
3 * 10
Squat-Front Squat-Overhead Squat
Situp
Pushup
AMRAP in 20 minutes of:
10 Squat Clean (60/40)
10 Bent Over Row (60/40)
10 Box Jumps
3 Garage Descents
Post time and weight to comments.
3 * 10
Squat-Front Squat-Overhead Squat
Situp
Pushup
AMRAP in 20 minutes of:
10 Squat Clean (60/40)
10 Bent Over Row (60/40)
10 Box Jumps
3 Garage Descents
Post time and weight to comments.
Friday, September 10, 2010
Wednesday, September 8, 2010
Thursday 09/09/2010
4 Rounds for time:
30 Alt' OverHead Lunges (20/10)
15 Thrusters (40/25)
40 Double Unders (120 skips)
15 Thrusters
30 Alt' Overhead Lunges
20 V-Opens
Core Work.
Post time and weight to comments.
30 Alt' OverHead Lunges (20/10)
15 Thrusters (40/25)
40 Double Unders (120 skips)
15 Thrusters
30 Alt' Overhead Lunges
20 V-Opens
Core Work.
Post time and weight to comments.
Tuesday, September 7, 2010
Wednesday 08/09/2010
3 * 400m Run for time.
5 Rounds for time of:
15 Hang Snatch (30kg/20kg)
15 Over Head Squat (30kg/20kg)
30 Pushups
30 V-Opens
Post time and weight to comments.
5 Rounds for time of:
15 Hang Snatch (30kg/20kg)
15 Over Head Squat (30kg/20kg)
30 Pushups
30 V-Opens
Post time and weight to comments.
Monday, September 6, 2010
Tuesday 07/09/2010
Turkish Get Up Practice.
21/15/9
Burpees
V-Opens
5 Minute Rest
9/15/21
Deadlift (60/35)
Pushups
Post times and weight to comments.
21/15/9
Burpees
V-Opens
5 Minute Rest
9/15/21
Deadlift (60/35)
Pushups
Post times and weight to comments.
Sunday, September 5, 2010
Monday 06/09/2010
100 squats for time.
AMRAP in 15 minutes.
9 Deadlift (50/30)
7 Hang Clean (50/30)
5 Push Press (50/30)
100 Open V's
Post time and weight to comments.
AMRAP in 15 minutes.
9 Deadlift (50/30)
7 Hang Clean (50/30)
5 Push Press (50/30)
100 Open V's
Post time and weight to comments.
Saturday, September 4, 2010
Saturday 04/09/2010
OPEN DAY!!!
First Open Day for this september block. Come in and work on those skills you can't quite get the hang of, or try your hand at some new ones.
Workout Option 1.
AMRAP 15 minutes:
9 Deadlift (60/40)
7 Power Clean (60/40)
5 Push Press (60/40)
Workout Option 2:
18/15/12/9/6/3
Burpee Box Jumps
Pushups
Squats
Post time and weight to comments.
First Open Day for this september block. Come in and work on those skills you can't quite get the hang of, or try your hand at some new ones.
Workout Option 1.
AMRAP 15 minutes:
9 Deadlift (60/40)
7 Power Clean (60/40)
5 Push Press (60/40)
Workout Option 2:
18/15/12/9/6/3
Burpee Box Jumps
Pushups
Squats
Post time and weight to comments.
Thursday, September 2, 2010
Wednesday, September 1, 2010
Thursday 02/09/2010
Warm Up Workout:
3 Rounds for time of;
10 Squats
10 Pushups
10 Situps
3 Driveway descents.
5 Minute Rest.
3 Rounds for time of:
10 Power Cleans (60/35)
10 Burpees
Core Work.
Post time and weight to comments.
3 Rounds for time of;
10 Squats
10 Pushups
10 Situps
3 Driveway descents.
5 Minute Rest.
3 Rounds for time of:
10 Power Cleans (60/35)
10 Burpees
Core Work.
Post time and weight to comments.
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