Vaughn's Birthday Workout:
400m Run
23 Burpees
23 Power Cleans
23 Front Squats
23 Push Press
23 Pushups
23 Situps
23 Thrusters
23 Bent Over Row
23 Power Snatch
23 Double Unders
400m Run
Same weight for all Exercises. (45kg/25kg)
Post time and weight to comments.
Wednesday, April 27, 2011
Tuesday 26/04/2011
20 Minute AMRAP:
5 Power Clean (65/40)
10 Pushups (hand realease)
15 Squats
Post time and weight to comments.
5 Power Clean (65/40)
10 Pushups (hand realease)
15 Squats
Post time and weight to comments.
Thursday, April 21, 2011
Good Friday (Tim's Birthday)
Tim's Birthday WOD!!!
15 Minute AMRAP:
15 Pushups (Hand Release)
15 Power Cleans (40/25)
15 Situps
15 Front Squats (40/25)
Post time and weight to comments.
Thursday 21/04/2011
Power Clean --- SKill work.
4 Rounds for time of:
10 Burpees
15 Plate curl and press (20/10)
20 Alt' Lunges
Post time and weight to comments.
4 Rounds for time of:
10 Burpees
15 Plate curl and press (20/10)
20 Alt' Lunges
Post time and weight to comments.
Wednesday 20/04/2011
Circuit. 1 Minute per station. 5 Stations. 3 Rounds. Each round is followed immediately by a 400m run then 1:30 rest.
-Box Jumps
-Push Press (30/20)
-Deadlift (40/30)
-Pushups (Release Hands)
-Double Unders
Post total reps and weight to comments.
-Box Jumps
-Push Press (30/20)
-Deadlift (40/30)
-Pushups (Release Hands)
-Double Unders
Post total reps and weight to comments.
Tuesday, April 19, 2011
Tuesday 19/04/2011
Front Squat
(5,5,5,5,5)
5 Rounds for time of:
7 Bent over Row (60/35)
14 Deadlift (60/35)
21 Situps
Post time and weight to comments.
(5,5,5,5,5)
5 Rounds for time of:
7 Bent over Row (60/35)
14 Deadlift (60/35)
21 Situps
Post time and weight to comments.
Monday, April 18, 2011
Monday 18/04/2011
Squat Clean - Skill Work.
20 Minutes
10-1 Push Press (40/25)
1-10 Burpees
Post time and weight to comments.
20 Minutes
10-1 Push Press (40/25)
1-10 Burpees
Post time and weight to comments.
Friday, April 15, 2011
Friday 15/04/2011
Overhead Squat - Skills work
4 Rounds for time of:
15 Power Snatch (30/20)
30 Pushups
Post time and weight to comments.
Thursday, April 14, 2011
Thursday 14/04/2011
Front Squats - 50 Reps at (50/35)
5 Minute Rest
50 Plate Curl and Press (20/10)
40 Burpee Side Jumps
30 Bent over Row with the plate
20 Squat Press
10 Times up and down the Driveway with plate.
Post time and weight to comments.
5 Minute Rest
50 Plate Curl and Press (20/10)
40 Burpee Side Jumps
30 Bent over Row with the plate
20 Squat Press
10 Times up and down the Driveway with plate.
Post time and weight to comments.
Wednesday, April 13, 2011
Wednesday 13/04/2011
Superset Front Squat/Push Press
8/4-5. 5 Sets.
3 Rounds for time of:
15 Bent Over Row
30 situps
400m Run
Post time and weight to comments.
8/4-5. 5 Sets.
3 Rounds for time of:
15 Bent Over Row
30 situps
400m Run
Post time and weight to comments.
Tuesday, April 12, 2011
Tuesday 12/04/2011
5 Minute AMRAP of:
Squat Clean and Jerk (75/45)
Rest 3 Minutes
Then AMRAP 5 Minutes of:
5 Burpees
Driveway Run
Post time and weight to comments.
Squat Clean and Jerk (75/45)
Rest 3 Minutes
Then AMRAP 5 Minutes of:
5 Burpees
Driveway Run
Post time and weight to comments.
Monday, April 11, 2011
Monday 11/04/2011
Deadlift - 3,3,3,3,3,3
4 Rounds of:
20 Pushups
30 Lunges
50 Double Unders
Post time and weight to comments.
4 Rounds of:
20 Pushups
30 Lunges
50 Double Unders
Post time and weight to comments.
Thursday, April 7, 2011
Thursday 07/04/2011
http://youtu.be/4mEP3j2hBjA
This is Awesome.
"The Tombstone"
Hill Run
Performing Clean and Jerk, Males get 2500kg/Females get 2000kg from ground to overhead.
Hill Run
50kg - 50 Reps / 40 Reps
40kg - 63 Reps / 50 Reps
30kg - 83 Reps / 67 Reps
25kg - 100 Reps/ 80 Reps
20kg - 125 Reps/ 100Reps
Post time and weight to comments.
This is Awesome.
"The Tombstone"
Hill Run
Performing Clean and Jerk, Males get 2500kg/Females get 2000kg from ground to overhead.
Hill Run
50kg - 50 Reps / 40 Reps
40kg - 63 Reps / 50 Reps
30kg - 83 Reps / 67 Reps
25kg - 100 Reps/ 80 Reps
20kg - 125 Reps/ 100Reps
Post time and weight to comments.
Wednesday 06/04/2011
Pullups - 5,5,5,5,5
21/15/9
Front Squats (60/35)
Burpees
Then 20 Box Jumps
Post time and weight to comments.
21/15/9
Front Squats (60/35)
Burpees
Then 20 Box Jumps
Post time and weight to comments.
Tuesday, April 5, 2011
Tuesday 05/04/2011
AMRAP in 15 Minutes of:
9 Deadlifts (70/45)
12 Pushups (Hand Release)
15 Box Jumps
Post time and weight to comments.
Monday, April 4, 2011
Monday 04/04/2011
Overhead Squat Practice
800m Run
5 Rounds for time of:
5 Press (50/30)
15 Deadlift (50/30)
Then 800m Run
Post time and weight to comments.
800m Run
5 Rounds for time of:
5 Press (50/30)
15 Deadlift (50/30)
Then 800m Run
Post time and weight to comments.
Saturday, April 2, 2011
Saturday 02/04/2011
30 Kettlebell Swings (24/16)
Then 5 Rounds of:
5 Shoulder to Overhead (50/30)
15 Deadlifts (50/30)
Then 30 Kettlebell Swings.
Post time and weights to comments.
Then 5 Rounds of:
5 Shoulder to Overhead (50/30)
15 Deadlifts (50/30)
Then 30 Kettlebell Swings.
Post time and weights to comments.
Friday, April 1, 2011
Friday 01/04/2011
Push Press
5,5,5,5,5
21/15/9
Power Snatch (40/25)
Front Squat (40/25)
Post time and weight to comments.
5,5,5,5,5
21/15/9
Power Snatch (40/25)
Front Squat (40/25)
Post time and weight to comments.
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