HOLIDAY WORKOUTS

HOLIDAY WORKOUTS

Option 1: 5km Run

Option 2: 21/15/9 of:
Pushups
Situps
Squats
400m Run

Option 3: 5 Rounds for time of:
5 chinups
10 Burpees
30 Lunges

Option 4: 3 Rounds for time of:
40 Mountain Climbers
30 Squats
20 Pushups
10 V-Opens

Option 5: 10 * 200m Sprints. Rest as required between Sprints.

All workouts can be done from home or at a sports oval where available.

Feel free to post times to comments.

Monday 20/12/2010

Snatch deadlift 7,7,7,7
Snatch pull 5,5,5,5
Power snatch 3,3,3,3


This workout courtesy of Crossfit Active.

AMRAP in 12 minutes of:
5 Thrusters (40/30)
7 Hang Power Clean
9 Sumo deadlift high-pull

Post time and weight to comments.

Friday 17/12/2010

Find a pool. For laps must be at least 25m. If it's a 50m pool halve what's written.

10/9/8/7/6/5/4/3/2/1 of:
Burpees
2 laps (50m)

Why not use an open ocean pool?

Post time and weight to comments.

Thursday 16/12/2010

Overhead squat practice.

21/18/15/12/9 of:
Push Press (40/25)
Sumo deadlift high pull (40/25)

Post time and weight to comments.

Wednesday 15/12/2010

Power snatch practice and technique.

50/40/30/20/10
Lunge
15 pushups
400m run

Post time and weight to comments.

Tuesday 14/12/2010

Strict Pullups
(5,5,5,5,5)

21/15/9 of:
Back squats (60/40)
Burpees
Then:
20 Box Jumps

Core work.

Post time and weight to comments.

Monday 13/12/2010

800m Run
12 Ground to Overhead (60/40)
16 Overhead Lunge (20kg plate)
9 Ground to Overhead
16 Overhead Lunge
6 Ground to Overhead
Hill Run

Core work.

Post time and weight to comments.

Saturday 11/12/2010

5 sets of 10 vertical jumps.

Amrap in 7 minutes of:
7 sumo deadlift high-pull (40/30)
7 burpees

Rest

3 rounds for time of:
Hill run
20 Plate curl and press (20/10)

Post time and weight to comments.

Friday 10/12/2010

At a park or from home.
5*5 chinups

Then 4 rounds for time of:

15 squat jumps
15 pushups
15 leg raises

Post time to comments.

Thursday 09/12/2010

Clean pull.
(5,5,5,5,5)

2 rounds of:

1 min deadlifts (100/70)
1 min rest
1 min max Squats
1 min rest
1 min max lateral bar jumps
1 min rest
1 min max shoulder to overhead (40/25)

Post time and weights to comments.

Wednesday 8/12/2010

Floor bench press
(7,7,5,5,3,3)

3 rounds for time of:
Bear crawl up the driveway
30 double unders (90 skips)
20 tyre flips
10 burpees
Carry 20kg 400m

Post time and weight to comments.

Tuesday 07/12/2010

Overhead squat practice.

4 rounds for time of:
20 squat jumps
15 sumo deadlier high pulls (40/25)
10 plate curl and press (25/15)

Post time and weight to comments.

Monday 06/12/2010

Double unders practice.

100 Situps
90 squats
80 mountain climbers
70 pushups
60 bent over row (30/20)
50 burpees
40 sumo deadlift high pull (30/20)
30 push press
20 power cleans
1 hill run

Post time and weight to comments.

Sunday 05/12/2010

3 rounds for time of:
50 pushups
50 squats
50 situps

Saturday 04/12/2010

50 thrusters (30/20)
400m
50 double unders/200 skips
400m
50 pushups
400m run
50 squat jumps
400m run
50 burpees
400m run
50 situps
400m run
50 disc curl and press (20/10)
400m plate carry (20kg)

Friday 03/12/2010

5km run.

If you have dumbells this is your option.
21/15/9 of:
Dumbell thrusters (squat then press) (choose an ideal weight)
Dumbell row ( like a bent over row)
Leg raises

Post time and weight to comments.

Thursday 02/12/2010

15 minutes to work up to a max clean.

20 thrusters (50/30)
40 burpees
20 bent over row (50/30)
40 tyre jumps
20 deadlift (50/30)
40 leg raises

Post times and weights to comments.

Wednesday 01/12/2010

Skill Work: 100 Double unders for time. or 400 Skips.



AMRAP in 7 minutes of:
7 Thrusters (40/25)
7 Burpees

Rest 3 Minutes then:

AMRAP in 7 minutes of:
14 Squats
14 Pushups

Post time and weight to comments.