Rest day.
Go to the beach for time.
Sunday, October 31, 2010
Friday, October 29, 2010
Saturday 30/10/2010
Power Snatch Practice.
"The Tombstone"
Hill Run
Men 2500kg/Women 2000kg from ground to overhead anyway.
For Men:25kg-100reps 40kg-63 reps
30kg-80 reps 50kg-50 reps
For Women: 25kg-80 reps 40kg-50 reps
30kg-67 reps 50kg-40 reps
Hill Run.
Post time and weight to comments.
"The Tombstone"
Hill Run
Men 2500kg/Women 2000kg from ground to overhead anyway.
For Men:25kg-100reps 40kg-63 reps
30kg-80 reps 50kg-50 reps
For Women: 25kg-80 reps 40kg-50 reps
30kg-67 reps 50kg-40 reps
Hill Run.
Post time and weight to comments.
Friday 29/10/2010
10 Rounds for time of:
2 Laps in a pool (beach pool or indoor pool.)
10 Burpees
Post time to comments.
2 Laps in a pool (beach pool or indoor pool.)
10 Burpees
Post time to comments.
Thursday, October 28, 2010
Wednesday, October 27, 2010
Wednesday 27/10/2010
3 Rounds of:
1 Minute Stations with a continuously running clock. 1 Minute rest between complete circuits.
Ring Pushups
Double Unders
Bent Over Row (30/20)
Thrusters (40/25)
Deadlift (60/40)
Core/Lower Back work.
Post time and weight to comments.
1 Minute Stations with a continuously running clock. 1 Minute rest between complete circuits.
Ring Pushups
Double Unders
Bent Over Row (30/20)
Thrusters (40/25)
Deadlift (60/40)
Core/Lower Back work.
Post time and weight to comments.
Monday, October 25, 2010
Tuesday 26/10/2010
Bent over Row practice and strength.
AMRAP 7 minutes of:
10 Overhead Squats (60kg/40kg)
10 Pushups (Hand Release)
Then for time 5 Rounds of:
20 Overhead Lunges (20/10)
20 Double Unders
Post time and weight to comments.
AMRAP 7 minutes of:
10 Overhead Squats (60kg/40kg)
10 Pushups (Hand Release)
Then for time 5 Rounds of:
20 Overhead Lunges (20/10)
20 Double Unders
Post time and weight to comments.
Monday 25/10/2010
Weighted Push-ups
8/8/8/8/8
4 rounds for time of:
400m run
25 Box Jumps
25 Thrusters (30/20)
Post time and weight to comments.
8/8/8/8/8
4 rounds for time of:
400m run
25 Box Jumps
25 Thrusters (30/20)
Post time and weight to comments.
Sunday, October 24, 2010
Friday, October 22, 2010
Saturday 23/10/2010
Skills work.
Pick a skill and work on it for 15 minutes.
5 Rounds for time:
7 Power Cleans (50/30)
14 Front squats (50/30)
Then Hill Run.
Post time and weight to comments.
Pick a skill and work on it for 15 minutes.
5 Rounds for time:
7 Power Cleans (50/30)
14 Front squats (50/30)
Then Hill Run.
Post time and weight to comments.
Wednesday, October 20, 2010
Thursday 21/10/2010
Good Mornings
4 * 15
100 Squats
3 Rounds for time of:
20 Push Press (30/20)
20 Sumo Deadlift High Pull(30/20)
20 Burpees
100 Squats
Post time and weight to comments.
4 * 15
100 Squats
3 Rounds for time of:
20 Push Press (30/20)
20 Sumo Deadlift High Pull(30/20)
20 Burpees
100 Squats
Post time and weight to comments.
Tuesday, October 19, 2010
Wednesday 20/10/2010
Max Deadlift.
3 Rounds for time of:
14 Hang Squat Clean (40/30)
14 V-Opens
14 Bent Over Row (40/30)
Hill Run
Post time and weight to comments.
3 Rounds for time of:
14 Hang Squat Clean (40/30)
14 V-Opens
14 Bent Over Row (40/30)
Hill Run
Post time and weight to comments.
Monday, October 18, 2010
Tuesday 19/10/2010
10 Rounds for time of:
10 Thrusters (40/30)
10 Pushups
10 Double unders
Accumulated plank time of 5:00 minutes.
Post time and weight to comments.
10 Thrusters (40/30)
10 Pushups
10 Double unders
Accumulated plank time of 5:00 minutes.
Post time and weight to comments.
Sunday, October 17, 2010
Monday 18/10/2010
Snatch Grip Deadlift
(5,5,5,5,5)
3 Rounds for time of:
15 Power Clean (60kg/40kg)
15 Burpees
100 Situps
Post time and weight to comments.
(5,5,5,5,5)
3 Rounds for time of:
15 Power Clean (60kg/40kg)
15 Burpees
100 Situps
Post time and weight to comments.
Thursday, October 14, 2010
Thursday 14/10/2010
Pullups/Ring Pulls for strength.
(5/5/5/5/5)
For time:
25 situps
50 double unders
25 situps
50 lunges
25 situps
50 burpees
25 situps
50 Pushups
25 situps
50 Squats
Post time to comments.
(5/5/5/5/5)
For time:
25 situps
50 double unders
25 situps
50 lunges
25 situps
50 burpees
25 situps
50 Pushups
25 situps
50 Squats
Post time to comments.
Wednesday, October 13, 2010
Wednesday 13/10/2010
30 Burpee buy in.
4 rounds for time of:
15 Thrusters 40/30
400m run
Core work.
Post time and weight to comments.
4 rounds for time of:
15 Thrusters 40/30
400m run
Core work.
Post time and weight to comments.
Monday, October 11, 2010
Tuesday 12/10/2010
Deadlift
(5,5,5,5,5)
AMRAP in 15 Minutes of:
5 Bent Over Row (80/50)
10 Pushups
15 Situps
20 Double Unders
Post time and weight to comments.
(5,5,5,5,5)
AMRAP in 15 Minutes of:
5 Bent Over Row (80/50)
10 Pushups
15 Situps
20 Double Unders
Post time and weight to comments.
Monday 11/10/2010
5 rounds for time of:
14 Burpees
7 Front Squats (60/40)
400m run.
Core work.
Post time and weight to comments.
14 Burpees
7 Front Squats (60/40)
400m run.
Core work.
Post time and weight to comments.
Friday, October 8, 2010
Friday 08/10/2010
10 Burpees
200m Run
10 Burpees
400m Run
10 Burpees
600m Run
10 Burpees
400m Run
10 Burpees
200m Run
10 Burpees
Post time to comments.
200m Run
10 Burpees
400m Run
10 Burpees
600m Run
10 Burpees
400m Run
10 Burpees
200m Run
10 Burpees
Post time to comments.
Thursday, October 7, 2010
Friday 08/10/2010
Strict Pullups
(5,5,5,5,5)
AMRAP in 8 minutes of:
6 Burpees
8 Situps
10 Pistols
6 Minutes to work out Max Power Clean and Jerk.
Post time and weight to comments.
(5,5,5,5,5)
AMRAP in 8 minutes of:
6 Burpees
8 Situps
10 Pistols
6 Minutes to work out Max Power Clean and Jerk.
Post time and weight to comments.
Tuesday, October 5, 2010
Wednesday 06/10/2010
Front Squat
(8,8,8,8,8)
15/12/9/6/3 for time of:
Push Press 50/30kg
OverHead Lunge 20/10
Then 3 rounds of:
25 Box Jumps
400m Run
Rest as required between rounds.
Post time and and weight to comments.
(8,8,8,8,8)
15/12/9/6/3 for time of:
Push Press 50/30kg
OverHead Lunge 20/10
Then 3 rounds of:
25 Box Jumps
400m Run
Rest as required between rounds.
Post time and and weight to comments.
Monday, October 4, 2010
Tuesday 05/10/2010
Bent Over Row
(5,5,5,5,5)
AMRAP 20mins
7 Push Press (50/30)
7 Burpees
7 Box Jumps
Hill Run
Post time and weight to comments.
(5,5,5,5,5)
AMRAP 20mins
7 Push Press (50/30)
7 Burpees
7 Box Jumps
Hill Run
Post time and weight to comments.
Saturday, October 2, 2010
Sunday 03/10/2010
4 Rounds for time of:
400m Run
15 Pushups
15 Box Jumps (60cm/45cm)
Post time to comments.
400m Run
15 Pushups
15 Box Jumps (60cm/45cm)
Post time to comments.
Friday, October 1, 2010
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