Happy Halloween guys!
Work up to a 1 rep max Back Squat.
10 Minute AMRAP of:
5 Strict Pullups
50 Double Unders
Post time and weight to comments.
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Tuesday 30/10/2012
Just another day at the office.
Work your way up to a heavy shoulder to overhead.
21/15/9 of:
Ring Dips
Knees 2 Elbows
Post time and weight to comments.
Monday, October 29, 2012
Friday, October 26, 2012
Friday 26/10/2012
Front Squats
6 * 2 percentages are on the board
2 Rounds of:
15 L DB Snatch
15 Pushups
15 R DB Snatch
15 Pushups
Then 1 Macca's Run
Post time and weight to comments.
6 * 2 percentages are on the board
2 Rounds of:
15 L DB Snatch
15 Pushups
15 R DB Snatch
15 Pushups
Then 1 Macca's Run
Post time and weight to comments.
Thursday, October 25, 2012
Thursday 25/10/2012
Every 30 Seconds for 5 minutes perform:
1 Clean
1 Clean and Jerk @ 85-90% of your max
3 Rounds for time of:
10 Ring Dips
20 Knees 2 Elbows
30 Wall Ball
Post time and weight to comments.
Wednesday, October 24, 2012
Wednesday 24/10/2012
Overhead squats 5*3 at heavy weight.
21/15/9 of:
*2 Sumo deadlift high-pull
Macca's Run
Burpees
Post time and weight to comments.
21/15/9 of:
*2 Sumo deadlift high-pull
Macca's Run
Burpees
Post time and weight to comments.
Tuesday, October 23, 2012
Tuesday 23/10/2012
3 Drop sets of Push Press:
60/40
Rest 15 seconds
40/25
Rest 15 seconds
30/20
Rest 15 seconds
10 Minute AMRAP of:
10 Pushups
15 Medball Situps
200m Run
Post time and weight to comments.
60/40
Rest 15 seconds
40/25
Rest 15 seconds
30/20
Rest 15 seconds
10 Minute AMRAP of:
10 Pushups
15 Medball Situps
200m Run
Post time and weight to comments.
Monday, October 22, 2012
Monday 22/10/2012
Hey guys, I'm back and I'm looking for some judges on Sunday. You don't need any experience. I just want you to be involved. There will be an opportunity to put your name down on the board once you get it.
Box Squats
6*2 @ 97.5-100% of heaviest
3 Rounds of:
Max Rep Hang Cleans
1 Macca's run.
Rest as req'd between rounds.
Post weight and reps to comments.
Box Squats
6*2 @ 97.5-100% of heaviest
3 Rounds of:
Max Rep Hang Cleans
1 Macca's run.
Rest as req'd between rounds.
Post weight and reps to comments.
Friday, October 19, 2012
Friday 19/10/2012
Front Squat
6 * 2 @ 95% of Max
5/4/3/2/1 of:
Clean (80/50)
Bar Muscle Up
8 Tabata intervals of:
toes 2 bar/K2E
Post time and weight to comments.
6 * 2 @ 95% of Max
5/4/3/2/1 of:
Clean (80/50)
Bar Muscle Up
8 Tabata intervals of:
toes 2 bar/K2E
Post time and weight to comments.
Thursday, October 18, 2012
Thursday 18/10/2012
Split Jerk Skill Work.
Work on your speed under the bar. 8*2 @60-70% of max.
AMRAP in 8 minutes of:
4 HSPU
8 Kb Snatch Alternating arms (24/16)
Post time and weight to comments.
Work on your speed under the bar. 8*2 @60-70% of max.
AMRAP in 8 minutes of:
4 HSPU
8 Kb Snatch Alternating arms (24/16)
Post time and weight to comments.
Wednesday, October 17, 2012
Wednesday 17/10/2012
Full Squat Snatch:
2 * 5 @ Barbell
2 * 5 @ 40/25
2 * 5 @ 50/30
Rest as req'd between sets.
21/15/9 of:
Ring Dips
Pushups HR
Push Press (40/25)
Post time and weight to comments.
2 * 5 @ Barbell
2 * 5 @ 40/25
2 * 5 @ 50/30
Rest as req'd between sets.
21/15/9 of:
Ring Dips
Pushups HR
Push Press (40/25)
Post time and weight to comments.
Tuesday, October 16, 2012
Tuesday 16/10/2012
6 * 3 Strict Press @ 90% of Max.
5 Rounds of:
1 Macca's Run
15 pullups
Bring Tape.
Post time and weight to comments.
5 Rounds of:
1 Macca's Run
15 pullups
Bring Tape.
Post time and weight to comments.
Monday, October 15, 2012
Monday 15/10/2012
Box Squats
5 * 3 @ HEAVY.
6*1 Hang Squat Clean @ 90% of Max Squat Clean
Accumulate 2 minutes in a L-Hang or Knee Hang
Post weight to comments.
Saturday, October 13, 2012
Friday, October 12, 2012
Friday 12/10/2012
Front Squats:
5 * 5 @80%
10-1 of:
Power Clean (60/40)
*5 Lateral Jumps (50/45/40/35......)
Post time and weight to comments.
5 * 5 @80%
10-1 of:
Power Clean (60/40)
*5 Lateral Jumps (50/45/40/35......)
Post time and weight to comments.
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