Thursday 21/04/2011

Power Clean --- SKill work.

4 Rounds for time of:
10 Burpees
15 Plate curl and press (20/10)
20 Alt' Lunges

Post time and weight to comments.

Wednesday 20/04/2011

Circuit. 1 Minute per station. 5 Stations. 3 Rounds. Each round is followed immediately by a 400m run then 1:30 rest.
-Box Jumps
-Push Press (30/20)
-Deadlift (40/30)
-Pushups (Release Hands)
-Double Unders

Post total reps and weight to comments.

Tuesday 19/04/2011

Front Squat
(5,5,5,5,5)

5 Rounds for time of:
7 Bent over Row (60/35)
14 Deadlift (60/35)
21 Situps

Post time and weight to comments.

Monday 18/04/2011

Squat Clean - Skill Work.
20 Minutes

10-1 Push Press (40/25)
1-10 Burpees

Post time and weight to comments.

Friday 15/04/2011

Overhead Squat - Skills work

4 Rounds for time of:
15 Power Snatch (30/20)
30 Pushups

Post time and weight to comments.

Thursday 14/04/2011

Front Squats - 50 Reps at (50/35)

5 Minute Rest

50 Plate Curl and Press (20/10)
40 Burpee Side Jumps
30 Bent over Row with the plate
20 Squat Press
10 Times up and down the Driveway with plate.

Post time and weight to comments.

Wednesday 13/04/2011

Superset Front Squat/Push Press
8/4-5. 5 Sets.

3 Rounds for time of:
15 Bent Over Row
30 situps
400m Run

Post time and weight to comments.

Tuesday 12/04/2011

5 Minute AMRAP of:
Squat Clean and Jerk (75/45)

Rest 3 Minutes

Then AMRAP 5 Minutes of:
5 Burpees
Driveway Run

Post time and weight to comments.

Monday 11/04/2011

Deadlift - 3,3,3,3,3,3

4 Rounds of:
20 Pushups
30 Lunges
50 Double Unders

Post time and weight to comments.

Thursday 07/04/2011

http://youtu.be/4mEP3j2hBjA

This is Awesome.

"The Tombstone"
Hill Run
Performing Clean and Jerk, Males get 2500kg/Females get 2000kg from ground to overhead.
Hill Run
50kg - 50 Reps / 40 Reps
40kg - 63 Reps / 50 Reps
30kg - 83 Reps / 67 Reps
25kg - 100 Reps/ 80 Reps
20kg - 125 Reps/ 100Reps

Post time and weight to comments.

Wednesday 06/04/2011

Pullups - 5,5,5,5,5

21/15/9
Front Squats (60/35)
Burpees

Then 20 Box Jumps

Post time and weight to comments.

Tuesday 05/04/2011

AMRAP in 15 Minutes of:
9 Deadlifts (70/45)
12 Pushups (Hand Release)
15 Box Jumps

Post time and weight to comments.

Monday 04/04/2011

Overhead Squat Practice

800m Run
5 Rounds for time of:
5 Press (50/30)
15 Deadlift (50/30)
Then 800m Run

Post time and weight to comments.

Saturday 02/04/2011

30 Kettlebell Swings (24/16)
Then 5 Rounds of:
5 Shoulder to Overhead (50/30)
15 Deadlifts (50/30)

Then 30 Kettlebell Swings.

Post time and weights to comments.

Friday 01/04/2011

Push Press
5,5,5,5,5

21/15/9
Power Snatch (40/25)
Front Squat (40/25)

Post time and weight to comments.