Strict pullups
(5,5,5,5,5)
Strict Press
(5,5,5,5,5)
5 rounds for time of:
10 Deadlift (100/70)
Hill run
Post time and weight to comments.
Tuesday, November 30, 2010
Monday, November 29, 2010
Monday 29/11/2010
Clean Pull
5,5,5,5,5
Power Clean
5,5,5,5,5
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/25)
Burpees
Post time and weight to comments.
5,5,5,5,5
Power Clean
5,5,5,5,5
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/25)
Burpees
Post time and weight to comments.
Friday, November 26, 2010
Thursday, November 25, 2010
Thursday 25/11/2010
Deadlift - 5 sets of 5 reps.
3 rounds for time of:
25 pushups
20 squat jumps
15 burpees
400m run
3 rounds for time of:
25 pushups
20 squat jumps
15 burpees
400m run
Wednesday, November 24, 2010
Wedesday 24/11/2010
Deadlift- 100 reps at 40kg.
21/15/9
Power clean (40/25)
Push Press (40/25)
Hanging core work.
Post time and weight to comments.
21/15/9
Power clean (40/25)
Push Press (40/25)
Hanging core work.
Post time and weight to comments.
Monday, November 22, 2010
Tuesday 23/11/2010
Bent over row strength and skill work.
Strength: 4 sets of max reps at 60 Kg or 40kg.
50 thrusters buy in. Then:
3 rounds for time of:
25 squat jumps
25 push ups
25 situps
Post time and weight to comments.
Strength: 4 sets of max reps at 60 Kg or 40kg.
50 thrusters buy in. Then:
3 rounds for time of:
25 squat jumps
25 push ups
25 situps
Post time and weight to comments.
Sunday, November 21, 2010
Saturday 20/11/2010
100 mountain climbers
Then 3 rounds of:
21 pushups
15 v-opens
9 squat jumps ( do a squat then as you stand, jump)
Post time to comments.
Then 3 rounds of:
21 pushups
15 v-opens
9 squat jumps ( do a squat then as you stand, jump)
Post time to comments.
Thursday, November 18, 2010
Thursday 18/11/2010
As many rounds as possible in 10 minutes of:
5 strict pullups
10 box jumps
15 knees to elbows
Post rounds to comments.
5 strict pullups
10 box jumps
15 knees to elbows
Post rounds to comments.
Wednesday, November 17, 2010
Tuesday, November 16, 2010
Tuesday 16/11/2010
3 rounds for time.
20 pushups
10 pistols
Lunge 20m
20 situps
10 burpees
20m shuttle run *5
Post time to comments.
20 pushups
10 pistols
Lunge 20m
20 situps
10 burpees
20m shuttle run *5
Post time to comments.
Monday, November 15, 2010
Monday 15/11/2010
3 rounds for time of:
Max pushups
800m run
Gym option:
3 rounds for time of:
15 Dumbell thrusters (squat press, choose a weight that works for you)
15 Burpees
Post time and weight to comments.
Max pushups
800m run
Gym option:
3 rounds for time of:
15 Dumbell thrusters (squat press, choose a weight that works for you)
15 Burpees
Post time and weight to comments.
Wednesday, November 10, 2010
Thursday 11/11/2010
Deadlift
6 sets of 3 reps.
In teams of 2:
150 Push Press (30/20)
Other person does Double Unders while first person does Push Press.
100 Overhead Lunges (20/10) Each Person performs at the same time but opposite exercises.
100 Pushups
50 Burpees.
Alternate.
Post time and weight to comments.
6 sets of 3 reps.
In teams of 2:
150 Push Press (30/20)
Other person does Double Unders while first person does Push Press.
100 Overhead Lunges (20/10) Each Person performs at the same time but opposite exercises.
100 Pushups
50 Burpees.
Alternate.
Post time and weight to comments.
Monday, November 8, 2010
Monday 08/11/2010
Skills work: Hand Stands and Double Unders.
75 Back Squats at 40kg/30kg for time.
3 Rounds of:
10 Power Cleans (60kg/40kg)
10 Burpees
Post time and weight to comments.
75 Back Squats at 40kg/30kg for time.
3 Rounds of:
10 Power Cleans (60kg/40kg)
10 Burpees
Post time and weight to comments.
Friday, November 5, 2010
Thursday, November 4, 2010
Thursday 04/11/2010
Snatch grip deadlift.
6 sets of 3.
Good mornings.
4 sets of 5.
4 rounds of:
15 Back Squats (40/25)
10 Push Press (40/25)
5 Burpees
Post time and weight to comments.
6 sets of 3.
Good mornings.
4 sets of 5.
4 rounds of:
15 Back Squats (40/25)
10 Push Press (40/25)
5 Burpees
Post time and weight to comments.
Tuesday, November 2, 2010
Wednesday 03/11/2010
Clean Pull
6 Sets of 3
Front Squat
4 sets of 5
5 Rounds for time of:
12 Situps
24 Pushups
Then Hill run.
Post time and weight to comments.
6 Sets of 3
Front Squat
4 sets of 5
5 Rounds for time of:
12 Situps
24 Pushups
Then Hill run.
Post time and weight to comments.
Monday, November 1, 2010
Tuesday 02/11/2010
Warm Up:
3 rounds of:
10 Squats
10 Push ups
10 Situps
10 Double Unders
30 Seconds rest from the last person between rounds.
Max Clean and Jerk in 1 Minute. (40/30kg)
5 rounds for time of:
40 Mountain Climbers
20 Overhead Lunges.
Post time and weight to comments.
3 rounds of:
10 Squats
10 Push ups
10 Situps
10 Double Unders
30 Seconds rest from the last person between rounds.
Max Clean and Jerk in 1 Minute. (40/30kg)
5 rounds for time of:
40 Mountain Climbers
20 Overhead Lunges.
Post time and weight to comments.
Monday 1/11/2010
Overhead squat practice/strength.
7 rounds for time of:
7 thrusters (50/35)
7 burpees
20 double unders.
Post time and weight to comments.
7 rounds for time of:
7 thrusters (50/35)
7 burpees
20 double unders.
Post time and weight to comments.
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