Thursday, June 30, 2011
Thursday 30/06/2011
Clean and Jerk -- 15 minutes of skill work.
3 Rounds for time of:
50 Squats
25 Bent Over Row (1/2 Body Weight)
400m Run
Post time and weight to comments.
Wednesday, June 29, 2011
Wednesday 29/06/2011
"DT"
5 Rounds for time of:
12 Deadlift (70/45)
9 Hang Clean
6 Push Jerk
Post time and weight to comments.
5 Rounds for time of:
12 Deadlift (70/45)
9 Hang Clean
6 Push Jerk
Post time and weight to comments.
Monday, June 27, 2011
Monday 27/06/2011
Deadlift
(10,10,10,10)
"JH"
21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
(10,10,10,10)
"JH"
21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
Friday, June 24, 2011
Thursday 23/06/2011
Strict Press
(5,5,5,5,5)
400m Run then
21/15/9 of:
Front Squats (40/25)
Pushups (Hand Release)
Then a 400m run
Post time and weight to comments.
(5,5,5,5,5)
400m Run then
21/15/9 of:
Front Squats (40/25)
Pushups (Hand Release)
Then a 400m run
Post time and weight to comments.
Wednesday, June 22, 2011
Wednesday 22/06/2011
Work your way to a Max Clean.
Circuit: 90 secs at each Station. 90 second rest between rounds. 3 rounds.
Double Unders
Plate Curl and Press (20/10)
Burpees
Post time and weight to comments.
Circuit: 90 secs at each Station. 90 second rest between rounds. 3 rounds.
Double Unders
Plate Curl and Press (20/10)
Burpees
Post time and weight to comments.
Monday, June 20, 2011
Monday 20/06/2011
Strength Endurance
3 Sets of 20 Reps
Weighted Squats (25/10)
On the minute for 10 Minutes:
5 Power Cleans (50/30)
10 Pushups (Hand Release)
Post time and weight to comments.
3 Sets of 20 Reps
Weighted Squats (25/10)
On the minute for 10 Minutes:
5 Power Cleans (50/30)
10 Pushups (Hand Release)
Post time and weight to comments.
Saturday, June 18, 2011
Saturday 18/06/2011
3 Rounds for time of:
10 Squat Snatch (60/40)
10 Bent Over Row
10 Deadlift
Post time and weight to comments.
Friday, June 17, 2011
Friday 17/06/2011
5 sets of:
Push Press 8 reps
Superset with:
Upright Row 4-5 reps
5 ROUNDS for time of:
10 Overhead Squats (50/30)
20 Situps
Post time and weight to comments.
Push Press 8 reps
Superset with:
Upright Row 4-5 reps
5 ROUNDS for time of:
10 Overhead Squats (50/30)
20 Situps
Post time and weight to comments.
Thursday, June 16, 2011
Thursday 16/06/2011
Thruster -- Strength
(5,5,5,5,5)
4 Rounds for time of:
10 Clean and Jerk (40/25)
50 Mountain Climbers
Post time and weight to comments.
(5,5,5,5,5)
4 Rounds for time of:
10 Clean and Jerk (40/25)
50 Mountain Climbers
Post time and weight to comments.
Wednesday, June 15, 2011
Wednesday 15/06/2011
Strength -- Bent Over Row
(8,8,8,5,5)
AMRAP in 12 Minutes of:
10 Deadlift (50/30)
10 Burpees
Post time and weight to comments.
(8,8,8,5,5)
AMRAP in 12 Minutes of:
10 Deadlift (50/30)
10 Burpees
Post time and weight to comments.
Tuesday 14/06/2011
Power Clean
(5,5,5,5,5)
50 Pushups
75 Squats
100 Situps
150 Double Unders
Post time and weights to comments.
(5,5,5,5,5)
50 Pushups
75 Squats
100 Situps
150 Double Unders
Post time and weights to comments.
Monday, June 13, 2011
Monday 13/06/2011
In Teams of 2:
150 Sumo Deadlift High Pull (35/25)
400m Run
125 Situps
400m Run
100 Thrusters (35/25)
400m Run
75 Burpees
Post time and weight to comments.
Saturday, June 11, 2011
Saturday 11/06/2011
BEGINNER'S CLASS
Thrusters -- Skill work.
7 Rounds for time of:
10 Deadlift
7 Pushups
STANDARD CLASS
Strength -- Strict Pullups
7 Rounds for time of:
7 Hang Cleans (50/30)
7 Thrusters (50/30)
Post time and weight to comments.
Thrusters -- Skill work.
7 Rounds for time of:
10 Deadlift
7 Pushups
STANDARD CLASS
Strength -- Strict Pullups
7 Rounds for time of:
7 Hang Cleans (50/30)
7 Thrusters (50/30)
Post time and weight to comments.
Friday 10/06/2011
Overhead Squat -- Skill work
5 Rounds for time of:
10 Power Snatch (35/20)
50 Mountain Climbers
Post time and weight to comments.
5 Rounds for time of:
10 Power Snatch (35/20)
50 Mountain Climbers
Post time and weight to comments.
Thursday, June 9, 2011
Thursday 09/06/2011
Deadlift - (8,8,8,8)
21/15/9
Plate Curl and Press (20/10)
Burpees
Post time and weight to comments.
Wednesday, June 8, 2011
Wednesday 08/06/2011
Circuit. 1 Minute per station. 3 Rounds. Rest 90 secs between rounds.
Knees 2 Elbows
Thrusters (40/25)
Mountain Climbers
Floor Press (35/20)
Everybody Run 400m.
Post time and weight to comments.
Knees 2 Elbows
Thrusters (40/25)
Mountain Climbers
Floor Press (35/20)
Everybody Run 400m.
Post time and weight to comments.
Monday, June 6, 2011
Tuesday 07/06/2011
Reverse Pushups or Chinups
5*8 or 5*5
4 Rounds for time of:
15 Push Press (40/25)
400m Run Post time and weight to comments.
Post weight and time to comments.
5*8 or 5*5
4 Rounds for time of:
15 Push Press (40/25)
400m Run Post time and weight to comments.
Post weight and time to comments.
Monday 06/06/2011
In Teams of 2:
50 Clean and Jerk (50/30)
75 Burpees
100 Front Squats (50/30)
125 Pushups (Hand Release)
150 Situps
400m Run
Post time and weight to comments.
50 Clean and Jerk (50/30)
75 Burpees
100 Front Squats (50/30)
125 Pushups (Hand Release)
150 Situps
400m Run
Post time and weight to comments.
Friday, June 3, 2011
Friday 03/06/2011
Death by Power Snatch.
Perform 1 PS on the first minute, 2 on the second, 3 on the third minute and so on until you reach failure. Record rounds
Weight (40/25)
Post time and weight to comments.
Perform 1 PS on the first minute, 2 on the second, 3 on the third minute and so on until you reach failure. Record rounds
Weight (40/25)
Post time and weight to comments.
Thursday 02/06/2011
Upright Row
4*8
400m Run then
21/15/9 of/
Deadlift (100/70)
Box Jumps
Post time and weight to comments.
4*8
400m Run then
21/15/9 of/
Deadlift (100/70)
Box Jumps
Post time and weight to comments.
Wednesday, June 1, 2011
Wednesday 01/06/2011
Reverse Pushups
4 Sets of 10
21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
4 Sets of 10
21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
Tuesday 31/05/2011
100 Bent over Row at 1/2 Bodyweight
100 Squats
100 Pushups
100 Situps
Post weight and time to comments.
100 Squats
100 Pushups
100 Situps
Post weight and time to comments.
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