Sunday, January 30, 2011
Monday 31/01/2011
Strength
Weighted Pushups
5 sets of 5-8 Reps.
AMRAP 10 minutes of:
5 Hang Clean (60/40)
7 Box Jump
9 Bent Over Row
Post time and weight to comments.
Tuesday, January 25, 2011
Wednesday 26/01/2011
No Classes Today.
10 * 10m Sprints
8 * 20m Sprints
6 * 30m Sprints
4 * 40m Sprints
2 * 50m Sprints
Enjoy the day.
10 * 10m Sprints
8 * 20m Sprints
6 * 30m Sprints
4 * 40m Sprints
2 * 50m Sprints
Enjoy the day.
Monday, January 24, 2011
Tuesday 25/01/2011
Power Day
Strength: Front Squat
(5,5,5,5,5)
21/15/9
Box jumps
Pushups
Hill Run
If there's time we'll be doing core/abs.
Post time and weight to comments.
Strength: Front Squat
(5,5,5,5,5)
21/15/9
Box jumps
Pushups
Hill Run
If there's time we'll be doing core/abs.
Post time and weight to comments.
Saturday, January 22, 2011
Wednesday, January 19, 2011
Thursday 20/01/2011
For strength:
Strict press (3,3,3,3,3)
Push press (5,5,5,5,5)
Then 7 rounds for time of:
20 double unders
10 burpees
Core work to finish.
Post time and weight to comments.
Strict press (3,3,3,3,3)
Push press (5,5,5,5,5)
Then 7 rounds for time of:
20 double unders
10 burpees
Core work to finish.
Post time and weight to comments.
Monday, January 17, 2011
Tuesday 18/01/2011
Strength Under Fatigue.
Such an important part of our fitness lifestyle that is often overlooked by people when they are talking about their "fitness leve". There is more to our efforts than cardiovascular fitness.
For Strength:
Power Clean (5,5,5,5,5)
For Time:
12 Bent Over Row (40/25)
21 Thrusters (40/25)
400m Run
21 Bent over row
12 Thrusters
800m Run
12 Bent Over Row
21 Thrusters
400m Run
21 Bent Over row
12 Thrusters
Post time and weight to comments.
Monday 17/01/2011
Warmup:
3 times through of:
10 Squats
10 Pushups
10 Situps
10 Supermans (per side)
Work through these slowly concentrating on range of motion.
Then for time:
50 Thrusters
200 Double Unders
50 Burpees
Post time and weight to comments.
3 times through of:
10 Squats
10 Pushups
10 Situps
10 Supermans (per side)
Work through these slowly concentrating on range of motion.
Then for time:
50 Thrusters
200 Double Unders
50 Burpees
Post time and weight to comments.
Friday, January 14, 2011
Saturday 15/01/2011
Strict pullups.
3 rounds for time of:
21 Deadlifts (40/25)
15 Hang Cleans (40/25)
9 Push Press (40/25)
400m run
3 rounds for time of:
21 Deadlifts (40/25)
15 Hang Cleans (40/25)
9 Push Press (40/25)
400m run
Thursday, January 13, 2011
Wednesday, January 12, 2011
Wednesday 12/01/2011
Deadlift Practice.
3 rounds for time of:
30 Push Press 40/25
20 Overhead squats 40/25
10 Burpees
Post time and weight to comments.
3 rounds for time of:
30 Push Press 40/25
20 Overhead squats 40/25
10 Burpees
Post time and weight to comments.
Monday, January 10, 2011
Monday 10/01/2011
Max Deadlift
21/15/9
Front Squat (50/30)
Pushup
*2 double unders
Post time and weights to comments.
21/15/9
Front Squat (50/30)
Pushup
*2 double unders
Post time and weights to comments.
Friday, January 7, 2011
Thursday, January 6, 2011
Thursday 06/01/2011
Death by Thrusters.
Perform 1 Thruster on the first minute, 2 on the second, 3 on the third and so on until failure. (40/30)
Rest 5 Minutes.
10,9,8,7,6,5,4,3,2,1 of:
Pushups
Burpees
Post time and reps to comments.
Perform 1 Thruster on the first minute, 2 on the second, 3 on the third and so on until failure. (40/30)
Rest 5 Minutes.
10,9,8,7,6,5,4,3,2,1 of:
Pushups
Burpees
Post time and reps to comments.
Tuesday, January 4, 2011
Wednesday 05/01/2011
100 Thrusters for time. (30/20)
Rest 5 Minutes.
Then 7 Min AMRAP of:
5 Bent Over Row (70/40)
7 Clean (70/40)
9 Deadlift (70/40)
Post time and weight to comments.
Rest 5 Minutes.
Then 7 Min AMRAP of:
5 Bent Over Row (70/40)
7 Clean (70/40)
9 Deadlift (70/40)
Post time and weight to comments.
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