5 sets of:
Push Press 8 reps
Superset with:
Upright Row 4-5 reps
5 ROUNDS for time of:
10 Overhead Squats (50/30)
20 Situps
Post time and weight to comments.
Friday, June 17, 2011
Thursday, June 16, 2011
Thursday 16/06/2011
Thruster -- Strength
(5,5,5,5,5)
4 Rounds for time of:
10 Clean and Jerk (40/25)
50 Mountain Climbers
Post time and weight to comments.
(5,5,5,5,5)
4 Rounds for time of:
10 Clean and Jerk (40/25)
50 Mountain Climbers
Post time and weight to comments.
Wednesday, June 15, 2011
Wednesday 15/06/2011
Strength -- Bent Over Row
(8,8,8,5,5)
AMRAP in 12 Minutes of:
10 Deadlift (50/30)
10 Burpees
Post time and weight to comments.
(8,8,8,5,5)
AMRAP in 12 Minutes of:
10 Deadlift (50/30)
10 Burpees
Post time and weight to comments.
Tuesday 14/06/2011
Power Clean
(5,5,5,5,5)
50 Pushups
75 Squats
100 Situps
150 Double Unders
Post time and weights to comments.
(5,5,5,5,5)
50 Pushups
75 Squats
100 Situps
150 Double Unders
Post time and weights to comments.
Monday, June 13, 2011
Monday 13/06/2011
In Teams of 2:
150 Sumo Deadlift High Pull (35/25)
400m Run
125 Situps
400m Run
100 Thrusters (35/25)
400m Run
75 Burpees
Post time and weight to comments.
Saturday, June 11, 2011
Saturday 11/06/2011
BEGINNER'S CLASS
Thrusters -- Skill work.
7 Rounds for time of:
10 Deadlift
7 Pushups
STANDARD CLASS
Strength -- Strict Pullups
7 Rounds for time of:
7 Hang Cleans (50/30)
7 Thrusters (50/30)
Post time and weight to comments.
Thrusters -- Skill work.
7 Rounds for time of:
10 Deadlift
7 Pushups
STANDARD CLASS
Strength -- Strict Pullups
7 Rounds for time of:
7 Hang Cleans (50/30)
7 Thrusters (50/30)
Post time and weight to comments.
Friday 10/06/2011
Overhead Squat -- Skill work
5 Rounds for time of:
10 Power Snatch (35/20)
50 Mountain Climbers
Post time and weight to comments.
5 Rounds for time of:
10 Power Snatch (35/20)
50 Mountain Climbers
Post time and weight to comments.
Thursday, June 9, 2011
Thursday 09/06/2011
Deadlift - (8,8,8,8)
21/15/9
Plate Curl and Press (20/10)
Burpees
Post time and weight to comments.
Wednesday, June 8, 2011
Wednesday 08/06/2011
Circuit. 1 Minute per station. 3 Rounds. Rest 90 secs between rounds.
Knees 2 Elbows
Thrusters (40/25)
Mountain Climbers
Floor Press (35/20)
Everybody Run 400m.
Post time and weight to comments.
Knees 2 Elbows
Thrusters (40/25)
Mountain Climbers
Floor Press (35/20)
Everybody Run 400m.
Post time and weight to comments.
Monday, June 6, 2011
Tuesday 07/06/2011
Reverse Pushups or Chinups
5*8 or 5*5
4 Rounds for time of:
15 Push Press (40/25)
400m Run Post time and weight to comments.
Post weight and time to comments.
5*8 or 5*5
4 Rounds for time of:
15 Push Press (40/25)
400m Run Post time and weight to comments.
Post weight and time to comments.
Monday 06/06/2011
In Teams of 2:
50 Clean and Jerk (50/30)
75 Burpees
100 Front Squats (50/30)
125 Pushups (Hand Release)
150 Situps
400m Run
Post time and weight to comments.
50 Clean and Jerk (50/30)
75 Burpees
100 Front Squats (50/30)
125 Pushups (Hand Release)
150 Situps
400m Run
Post time and weight to comments.
Friday, June 3, 2011
Friday 03/06/2011
Death by Power Snatch.
Perform 1 PS on the first minute, 2 on the second, 3 on the third minute and so on until you reach failure. Record rounds
Weight (40/25)
Post time and weight to comments.
Perform 1 PS on the first minute, 2 on the second, 3 on the third minute and so on until you reach failure. Record rounds
Weight (40/25)
Post time and weight to comments.
Thursday 02/06/2011
Upright Row
4*8
400m Run then
21/15/9 of/
Deadlift (100/70)
Box Jumps
Post time and weight to comments.
4*8
400m Run then
21/15/9 of/
Deadlift (100/70)
Box Jumps
Post time and weight to comments.
Wednesday, June 1, 2011
Wednesday 01/06/2011
Reverse Pushups
4 Sets of 10
21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
4 Sets of 10
21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
Tuesday 31/05/2011
100 Bent over Row at 1/2 Bodyweight
100 Squats
100 Pushups
100 Situps
Post weight and time to comments.
100 Squats
100 Pushups
100 Situps
Post weight and time to comments.
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