Warm Up:
3 Rounds for time of:
10 Burpees
3 Driveway Descents
5 Minute Rest.
"Grace"
30 Clean and Jerk (60/35)
Core work to finish.
Post time and weight to comments. As usual all workouts are scalable.
Tuesday, August 31, 2010
Tuesday 31/08/2010
Handstand practice
3* 400m run for time
1 min rest.
3 rounds for time of:
30 leg raises
20 burpee box jumps
10 full squat cleans (60/40)
Post time and weight to comments.
3* 400m run for time
1 min rest.
3 rounds for time of:
30 leg raises
20 burpee box jumps
10 full squat cleans (60/40)
Post time and weight to comments.
Sunday, August 29, 2010
Monday 30/08/2010
(a) V-Sits
(b) 100 Squats
100 situps
100 pushups
(c) Overhead Squat Practice/Snatch practice
Post time and weight to comments.
(b) 100 Squats
100 situps
100 pushups
(c) Overhead Squat Practice/Snatch practice
Post time and weight to comments.
Friday, August 27, 2010
Saturday 28/08/2010
Open Days for september kick off Next Saturday. 9:30-12:00 Bring a friend and work on some skills.
Rest Day.
Stretch, Recover, Go for a relaxing swim but find a way to chill out.
Rest Day.
Stretch, Recover, Go for a relaxing swim but find a way to chill out.
Thursday, August 26, 2010
Wednesday, August 25, 2010
Thursday 26/08/2010
"The Tombstone"
Hill Run
Move 2500kg from ground to overhead doing Clean and Jerk
(50kg - 50 Reps)
(40kg - 63 Reps)
(30kg - 83 Reps)
(20kg - 125 Reps)
Hill Run
V-holds.
Plank work.
This will be the last day I run "The Tombstone", Enjoy it while it lasts.
Post time and weight to comments.
Hill Run
Move 2500kg from ground to overhead doing Clean and Jerk
(50kg - 50 Reps)
(40kg - 63 Reps)
(30kg - 83 Reps)
(20kg - 125 Reps)
Hill Run
V-holds.
Plank work.
This will be the last day I run "The Tombstone", Enjoy it while it lasts.
Post time and weight to comments.
Tuesday, August 24, 2010
Wednesday 25/08/2010
Hill Run
Move 2500kg from ground to overhead doing Clean and Jerk
(50kg - 50 Reps)
(40kg - 63 Reps)
(30kg - 83 Reps)
(20kg - 125 Reps)
Hill Run
In teams of 2- 50 Rollouts.
Plank work.
Post time and weight to comments.
Move 2500kg from ground to overhead doing Clean and Jerk
(50kg - 50 Reps)
(40kg - 63 Reps)
(30kg - 83 Reps)
(20kg - 125 Reps)
Hill Run
In teams of 2- 50 Rollouts.
Plank work.
Post time and weight to comments.
Monday, August 23, 2010
Tuesday 24/08/2010
Warm Up:
21/15/9 of:
Pushups
Toe Reach
Squat
Then:
Hill Run
Move 2500kg from ground to overhead doing Clean and Jerk
(50kg - 50 Reps)
(40kg - 63 Reps)
(30kg - 83 Reps)
(20kg - 125 Reps)
Hill Run
Post time and weight to comments.
21/15/9 of:
Pushups
Toe Reach
Squat
Then:
Hill Run
Move 2500kg from ground to overhead doing Clean and Jerk
(50kg - 50 Reps)
(40kg - 63 Reps)
(30kg - 83 Reps)
(20kg - 125 Reps)
Hill Run
Post time and weight to comments.
Monday 23/08/2010
3 * max double unders 1 minute.
Hollow work.
50 overhead lunge (20/10)
10 strict press (40/25)
20 bent over row
30 pushups
40 double unders
Hill run
40 double unders
30 pushups
20 bent over row
10 strict press
50 Overhead lunge
Hollow work.
50 overhead lunge (20/10)
10 strict press (40/25)
20 bent over row
30 pushups
40 double unders
Hill run
40 double unders
30 pushups
20 bent over row
10 strict press
50 Overhead lunge
Saturday, August 21, 2010
Thursday, August 19, 2010
Wednesday, August 18, 2010
Thursday 19/08/2010
Max Deadlift.
(1,1,1,1,1,1,1)
7 Rounds of:
5 Power Clean and Jerk (50/30)
10 Thruster (50kg/30kg)
15 Leg Raises
20 Double Unders
(1,1,1,1,1,1,1)
7 Rounds of:
5 Power Clean and Jerk (50/30)
10 Thruster (50kg/30kg)
15 Leg Raises
20 Double Unders
Tuesday, August 17, 2010
Wednesday 18/08/2010
Yesterdays workout was so awesome, I've decided to run it again today. Enjoy.
Post time and weight to comments.
Post time and weight to comments.
Monday, August 16, 2010
Tuesday 17/08/2010
Front Squat
(5,5,5,5,5)
3 Attempts at max situps in 1 minute.
7 Minute Cap:
21/15/9
Push Press (40/20)
Situps
Double Under (*3 Skips)
30 Second Rest
7 Minute Cap
3 Rounds of:
10 Pistols
20 Deadlifts
30 Second Rest
7 Minute cap
15 Bent Over Row
15 Burpees
12 Bent Over Row
12 Burpees
9 Bent Over Row
9 Burpees
Post Time and weight to comments.
(5,5,5,5,5)
3 Attempts at max situps in 1 minute.
7 Minute Cap:
21/15/9
Push Press (40/20)
Situps
Double Under (*3 Skips)
30 Second Rest
7 Minute Cap
3 Rounds of:
10 Pistols
20 Deadlifts
30 Second Rest
7 Minute cap
15 Bent Over Row
15 Burpees
12 Bent Over Row
12 Burpees
9 Bent Over Row
9 Burpees
Post Time and weight to comments.
Monday 16/08/2010
Power Clean
(5,5,5,5,5)
50 Bent over row at 1/2 bodyweight.
Then 3 rounds for time of:
21 Deadlift (bodyweight)
12 Box Jumps
5 Driveway Descents
Post time and weight to comments.
(5,5,5,5,5)
50 Bent over row at 1/2 bodyweight.
Then 3 rounds for time of:
21 Deadlift (bodyweight)
12 Box Jumps
5 Driveway Descents
Post time and weight to comments.
Sunday, August 15, 2010
Saturday, August 14, 2010
Thursday, August 12, 2010
Wednesday, August 11, 2010
Thursday 12/08/2010
10 Minutes double under practice.
50 Tyre Flips for time.
As Many Rounds As Possible (AMRAP) in 15 Minutes of:
5 Power Clean and Jerk (40/25)
10 Pushups (release hand)
15 Squats
Post time and weight to comments.
50 Tyre Flips for time.
As Many Rounds As Possible (AMRAP) in 15 Minutes of:
5 Power Clean and Jerk (40/25)
10 Pushups (release hand)
15 Squats
Post time and weight to comments.
Tuesday, August 10, 2010
Wednesday 11/08/2010
Power Clean
(5,5,5,5,5)
50 Double Unders (*3 skips)
10 Rounds of:
8 Front Squat (60/40)
8 Burpees
50 Double Unders (*3 skips)
Post time and weight to comments.
(5,5,5,5,5)
50 Double Unders (*3 skips)
10 Rounds of:
8 Front Squat (60/40)
8 Burpees
50 Double Unders (*3 skips)
Post time and weight to comments.
Monday, August 9, 2010
Tuesday 10/08/2010
Thruster
(5,5,5,5,5)
(A) 5 Rounds of:
5 Burpees
10 Pushups
15 Squats
Then:
(B)3 Rounds of:
20 Single arm Thrusters (10 each side at 20/10)
3 Driveway descents
Then:
(C)50 Situps
Post total time and weight to comments.
(5,5,5,5,5)
(A) 5 Rounds of:
5 Burpees
10 Pushups
15 Squats
Then:
(B)3 Rounds of:
20 Single arm Thrusters (10 each side at 20/10)
3 Driveway descents
Then:
(C)50 Situps
Post total time and weight to comments.
Sunday, August 8, 2010
Monday 09/08/2010
Deadlift
(5,5,5,5,5)
50 Squats
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/20)
Situps
50 Squats
Tabata Situps (8 rounds)
Post time and weight to comments.
(5,5,5,5,5)
50 Squats
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/20)
Situps
50 Squats
Tabata Situps (8 rounds)
Post time and weight to comments.
Saturday, August 7, 2010
Thursday, August 5, 2010
Friday 06/08/2010
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Post time to comments.
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Post time to comments.
Wednesday, August 4, 2010
05/08/2010
Over Head Squat
(5,5,5,5,5)
Use the same bar for each exercise.
21 Sumo Deadlift High Pull (40kg/30kg)
12 Snatch grip Deadlift
30 Bent Over Row
21 Sumo Deadlift High Pull
12 Snatch grip Deadlift
20 Bent Over Row
21 Sumo Deadlift High Pull
12 Snatch grip Deadlift
10 Bent Over Row
Post time and weight to comments.
(5,5,5,5,5)
Use the same bar for each exercise.
21 Sumo Deadlift High Pull (40kg/30kg)
12 Snatch grip Deadlift
30 Bent Over Row
21 Sumo Deadlift High Pull
12 Snatch grip Deadlift
20 Bent Over Row
21 Sumo Deadlift High Pull
12 Snatch grip Deadlift
10 Bent Over Row
Post time and weight to comments.
Tuesday, August 3, 2010
Wednesday 04/08/2010
Clean and Jerk
(5,5,5,5,5)
For time:
1 Hill Run
Then 21/15/9
Front Squat (40kg/30kg)
Push Press (40kg/30Kg)
Pushups (Hand Release at bottom)
1 Hill Run
Post time and weight to comments.
(5,5,5,5,5)
For time:
1 Hill Run
Then 21/15/9
Front Squat (40kg/30kg)
Push Press (40kg/30Kg)
Pushups (Hand Release at bottom)
1 Hill Run
Post time and weight to comments.
Monday, August 2, 2010
Tuesday 03/08/2010
Strict Press
(5,5,5,5,5)
Then:
50 Tyre Jumps
50 Pushups (release hands at bottom)
50 Squats
50 Bent over row
50 Double Unders (*3 skips)
50 Leg Raises
Post time and weight to comments.
(5,5,5,5,5)
Then:
50 Tyre Jumps
50 Pushups (release hands at bottom)
50 Squats
50 Bent over row
50 Double Unders (*3 skips)
50 Leg Raises
Post time and weight to comments.
Sunday, August 1, 2010
Monday 02/08/2010
Deadlift
(5,5,5,5,5)
30 Pistols
Then 21/15/9 of:
Pushups (Hand Release at Bottom)
Tyre Jumps
Thrusters (40/30)
30 Pistols.
Post time and weight to comments.
(5,5,5,5,5)
30 Pistols
Then 21/15/9 of:
Pushups (Hand Release at Bottom)
Tyre Jumps
Thrusters (40/30)
30 Pistols.
Post time and weight to comments.
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