Sunday, October 31, 2010

Sunday 31/10/2010

Rest day.
Go to the beach for time.

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.

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.

Thursday, October 28, 2010

Front Squats
5,5,5,5,5


Shoulder to Overhead 20 Reps Each.
Both must have bar in rack position. (60/40)

3 Rounds each. 3 Driveway Descents, Partner does squats.

30 Burpees Each
Partner has to hold a plate overhead. (15/10)

Post time and weight to comments.

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.

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.

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.

Sunday, October 24, 2010

Sunday 24/10/2010

5 rounds for time of:
10 burpees
400m run

Post time to comments.

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.

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.

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.

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.

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.

Thursday, October 14, 2010

Friday 15/10/2010

400m Walking Lunge.

Post time to comments.

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.

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.

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.

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.

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.

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.

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.

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.

Monday 04/10/2010

5km Run.

Post time 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.

Friday, October 1, 2010

Saturday 02/10/2010

20 * 100m sprints.

Post times to comments.