20/15/10/5 of:
Hang Clean (40/25)
Ring Dips
Lunge one length
200m Run
Post time and weight to comments.
Saturday, December 31, 2011
Friday, December 30, 2011
Friday 30/12/2011
AMRAP in 15 minutes of:
10 Pistols
20 Kettlebell Press
200m Run
Post time and weight to comments.
10 Pistols
20 Kettlebell Press
200m Run
Post time and weight to comments.
Thursday, December 29, 2011
Thursday 29/12/2011
Squat Clean
Practice - 5 sets of 10 reps
Strength - 5 sets of 5 reps. Rest as required.
10-1 of:
Pullups
Sumo Deadlift High Pull (40/25)
Post time and weight to comments.
Practice - 5 sets of 10 reps
Strength - 5 sets of 5 reps. Rest as required.
10-1 of:
Pullups
Sumo Deadlift High Pull (40/25)
Post time and weight to comments.
Wednesday, December 28, 2011
Wednesday 28/12/2011
Bent Over Row
(8,8,8,8)
3 Rounds for time of:
10 Box Jumps
20 Ring Pushups
30 Squats
Maccas Run
Post time and weight to comments.
(8,8,8,8)
3 Rounds for time of:
10 Box Jumps
20 Ring Pushups
30 Squats
Maccas Run
Post time and weight to comments.
Tuesday, December 27, 2011
Tuesday 27/12/2011
21/15/9 of:
Ketllebell Swings
200m Farmers Carry
Burpees
Post time and weight to comments.
Ketllebell Swings
200m Farmers Carry
Burpees
Post time and weight to comments.
Saturday, December 24, 2011
Christmas Eve
12 Day Countdown
10 Burpees
1 Macca's Run
Then 12-1 of:
Ring Rows
Squat Clean and Jerk (40/25)
Then 1 Macca's Run
10 Burpees
Post time and weight to comments.
10 Burpees
1 Macca's Run
Then 12-1 of:
Ring Rows
Squat Clean and Jerk (40/25)
Then 1 Macca's Run
10 Burpees
Post time and weight to comments.
Thursday, December 22, 2011
Wednesday, December 21, 2011
Wednesday 21.12.2011
Max Deadlift
3 Rounds for time of:
21 Ring Dips
Macca's Run
Post time and weight to comments.
3 Rounds for time of:
21 Ring Dips
Macca's Run
Post time and weight to comments.
Tuesday, December 20, 2011
Monday, December 19, 2011
Monday 19/12/2011
"JH"
21/15/9 of:
Thrusters (40/25)
Double Unders
Burpees
4* Macca's Runs. 90 Second rest between each.
Post time and weight to comments.
21/15/9 of:
Thrusters (40/25)
Double Unders
Burpees
4* Macca's Runs. 90 Second rest between each.
Post time and weight to comments.
Saturday, December 17, 2011
Saturday 17/12/2011
5 Rounds for time of:
15 Power Snatch
15 Thrusters
15 Burpees
Maccas Run with a plate (20/10)
15 Power Snatch
15 Thrusters
15 Burpees
Maccas Run with a plate (20/10)
Friday, December 16, 2011
Friday 16/12/2011
10 Handstand Pushups or 1:30 Handstand Hold then:
3 Rounds for time of:
10 Ring Pushups
10 Clean and Jerk (60/40)
Maccas Run
Post time and weight to comments.
Thursday, December 15, 2011
Thursday 15/12/2011
Clean High Pull (6,6,6,6,6)
4 Rounds for time of:
6 Overhead Squat (60/40)
12 Pullups
24 Double Unders
Post time and weight to comments.
Wednesday, December 14, 2011
Wednesday 14/12/2011
15 Rounds of:
2 Wall Climbs
4 Burpees
6 Ring Rows
8 Squats
10 Double Unders
Then Finish with 1 Macca's Run carrying a plate (20/10)
Post time and weight to comments.
2 Wall Climbs
4 Burpees
6 Ring Rows
8 Squats
10 Double Unders
Then Finish with 1 Macca's Run carrying a plate (20/10)
Post time and weight to comments.
Tuesday, December 13, 2011
Tuesday 13/12/2011
AMRAP in 5 Minutes of:
5 Ring Dips
5 Knees to Elbows
Rest 2 minutes then:
AMRAP in 10 minutes of:
5 Power Cleans (60/40)
10 Pushups (Hand Release)
Post time and weight to comments.
5 Ring Dips
5 Knees to Elbows
Rest 2 minutes then:
AMRAP in 10 minutes of:
5 Power Cleans (60/40)
10 Pushups (Hand Release)
Post time and weight to comments.
Monday, December 12, 2011
Monday 12/12/2011
Strict Pullups
(5,5,5,5,5)
5 Rounds for time of:
15 Front Squats (40/25)
15 Push Press (40/25)
Post time and weight to comments.
(5,5,5,5,5)
5 Rounds for time of:
15 Front Squats (40/25)
15 Push Press (40/25)
Post time and weight to comments.
Saturday, December 10, 2011
Saturday 10/12/2011
"Wood"
5 Rounds for time of:
400m Run
10 Burpee Box Jumps
10 Sumo Deadlift High Pull (40/25)
10 Thrusters (40/25)
Post time and weight to comments.
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
Friday, December 9, 2011
Friday 09/12/2011
Snatch Balance - 3,3,3,3 1 min rest between sets.
Hang Snatch Pull - 3,3,3,3 1 min rest between sets.
21/15/9 of:
Ring Dips
Knees to Elbows
Post time and weight to comments.
Hang Snatch Pull - 3,3,3,3 1 min rest between sets.
21/15/9 of:
Ring Dips
Knees to Elbows
Post time and weight to comments.
Thursday, December 8, 2011
Thursday 08/12/2011
3 Rounds for time of:
10 Hang Clean (60/40)
10 Burpees
Then: 30 Push Jerk (60/40)
Skill work...?
Post time and weight to comments.
10 Hang Clean (60/40)
10 Burpees
Then: 30 Push Jerk (60/40)
Skill work...?
Post time and weight to comments.
Wednesday, December 7, 2011
Wednesday 07/12/2011
Skill work - Handstands/ HSPU
1 Macca's Run
10 Rounds of:
5 Pullups
10 Pushups
15 Squats
Then 1 Macca's run
Tuesday, December 6, 2011
Tuesday 06/12/2011
Strength - Deadlift - 5,5,5,5,5
4 Minute Cap
21/15/9 of:
Sumo Deadlift High Pull (40/25)
Situps
Rest remainder of time then:
9/15/21 of:
Situps
Sumo Deadlift High Pull
Post time and weight to comments.
4 Minute Cap
21/15/9 of:
Sumo Deadlift High Pull (40/25)
Situps
Rest remainder of time then:
9/15/21 of:
Situps
Sumo Deadlift High Pull
Post time and weight to comments.
Monday, December 5, 2011
Monday 05/12/2011
Weighted pushups.4 Sets of 5-8 reps with a partner.
AMRAP in 20 minutes of:
Overhead Lunges 1 length of alley. (20/10)
10 Burpee Box Jumps
10 Plate Curl and Presses (20/10)
Post time and weight to comments.
AMRAP in 20 minutes of:
Overhead Lunges 1 length of alley. (20/10)
10 Burpee Box Jumps
10 Plate Curl and Presses (20/10)
Post time and weight to comments.
Saturday, December 3, 2011
Friday, December 2, 2011
Friday 02/12/2011
Kipping Pullup Practice
10 Minutes
10 Minute AMRAP of:
5 Ring Rows
10 Deadlifts (60/40)
15 Situps
Post time and weight to comments.
10 Minutes
10 Minute AMRAP of:
5 Ring Rows
10 Deadlifts (60/40)
15 Situps
Post time and weight to comments.
Thursday, December 1, 2011
Thursday 01/12/2011
Thrusters (5,5,5,5,5)
21/15/9
Ring Dips
Sumo Deadlift High Pull (40/25)
Then 1 Macca's Run to finish.
Post time and weight to comments.
21/15/9
Ring Dips
Sumo Deadlift High Pull (40/25)
Then 1 Macca's Run to finish.
Post time and weight to comments.
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