3 Rounds for time of:
15 thrusters (40/25)
15 Burpees
30 Situps
Then 600m Run.
Post time and weight to comments.
Thursday, July 28, 2011
Wednesday, July 27, 2011
Wednesday 27/07/2011
Bent Over Row
8/8/8/6/6
On the minute every minute for 10 minutes.
5 Power Clean (60/40)
10 Pushups (hand release)
Post time and weight to comments.
8/8/8/6/6
On the minute every minute for 10 minutes.
5 Power Clean (60/40)
10 Pushups (hand release)
Post time and weight to comments.
Friday, July 22, 2011
Friday 22/07/2011
Power Snatch -- Strength
5 Sets of 5 Reps
10-1 Sumo Deadlift High Pull (40/25)
1-10 Pushups (Hand Release)
Post time and weight to comments.
5 Sets of 5 Reps
10-1 Sumo Deadlift High Pull (40/25)
1-10 Pushups (Hand Release)
Post time and weight to comments.
Thursday, July 21, 2011
Thursday 21/07/2011
Squat Clean-- Skill Work.
For time:
On the Minute Every minute for 10 Minutes.
6 Front Squats (80/55)
6 Burpees
Post completed sets and weight to comments.
For time:
On the Minute Every minute for 10 Minutes.
6 Front Squats (80/55)
6 Burpees
Post completed sets and weight to comments.
Wednesday, July 20, 2011
Wednesday 20/07/2011
For time:
50 Box Jumps
50 Pushups
50 Clean and Jerk (30/20)
50 Lunges
50 Leg Raises
50 Bent Over Row (30/20)
50 Thrusters (30/20)
50 Burpees
50 Situps
50 Double Unders
Post time and weight to comments.
50 Box Jumps
50 Pushups
50 Clean and Jerk (30/20)
50 Lunges
50 Leg Raises
50 Bent Over Row (30/20)
50 Thrusters (30/20)
50 Burpees
50 Situps
50 Double Unders
Post time and weight to comments.
Tuesday, July 19, 2011
Tuesday 19/07/2011
Strength -- Upright Row. 5 Sets of 6-8 Reps
Circuit. 1 Minute per station. 3 Rounds. 1 Min rest between rounds
DB Push Press (20/10)
Box Jumps
Bent Over Row (40/25)
Post reps and weight to comments.
Circuit. 1 Minute per station. 3 Rounds. 1 Min rest between rounds
DB Push Press (20/10)
Box Jumps
Bent Over Row (40/25)
Post reps and weight to comments.
Monday 18/07/2011
3 Rounds for time of:
30 Deadlift (60/40)
30 Pushups
100 Double Unders
Post time and weight to comments.
30 Deadlift (60/40)
30 Pushups
100 Double Unders
Post time and weight to comments.
Wednesday, July 13, 2011
Wednesday 13/07/2011
800m Run for Time.
Rest 5 Minutes.
Then:
10-1 Pushups
1-10 Thrusters (45/25)
Post time and weight to comments.
Rest 5 Minutes.
Then:
10-1 Pushups
1-10 Thrusters (45/25)
Post time and weight to comments.
Tuesday, July 12, 2011
Tuesday 12/07/2011
Partner Plate Driveway Carry.
10 times each. (25/15)
Rest 5 Minutes.
21/15/9 of:
Box Jumps
Sumo Deadlift High Pull (40/25)
Core work.
Post time and weight to comments.
10 times each. (25/15)
Rest 5 Minutes.
21/15/9 of:
Box Jumps
Sumo Deadlift High Pull (40/25)
Core work.
Post time and weight to comments.
Monday, July 11, 2011
Monday 11/07/2011
Bent Over Row - - Strength
(8,8,8,8)
3 Rounds for time of:
15 Burpees
15 Front Squats (40/25)
15 Push Press (40/25)
Then 400m Run.
Post time and weight to comments.
(8,8,8,8)
3 Rounds for time of:
15 Burpees
15 Front Squats (40/25)
15 Push Press (40/25)
Then 400m Run.
Post time and weight to comments.
Friday, July 8, 2011
Friday 08/07/2011
Weighted Pushups
5 sets of 8-10 Reps
For Time:
400m Run
100 Deadlifts (1/2 Bodyweight)
400m Run
Post time and weight to comments.
5 sets of 8-10 Reps
For Time:
400m Run
100 Deadlifts (1/2 Bodyweight)
400m Run
Post time and weight to comments.
Thursday, July 7, 2011
Thursday 07/06/2011
Press
(5,5,5,5,5)
Circuit
Front Squats (40/25)
KB Swings
Box Jumps
Post time and weight to comments.
(5,5,5,5,5)
Circuit
Front Squats (40/25)
KB Swings
Box Jumps
Post time and weight to comments.
Wednesday, July 6, 2011
Wednesday 06/07/2011
"The Tombstone"
Hill Run
Performing clean and jerk move (2500/2000)Kg from ground to overhead.
Hill Run
Post time and weight to comments.
Hill Run
Performing clean and jerk move (2500/2000)Kg from ground to overhead.
Hill Run
Post time and weight to comments.
Tuesday, July 5, 2011
Tuesday 05/07/2011
Max Deadlift. 30 Minutes to figure it out.
30/20/10 of:
Push Press (40/25)
Squats
Situps
30/20/10 of:
Push Press (40/25)
Squats
Situps
Monday, July 4, 2011
Monday 04/07/2011
Bent Over Row
5 sets of 8
21/15/9
Power Cleans (60/40)
Pushups (Hand Release)
Post time and weight to comments.
Friday, July 1, 2011
Friday 01/07/2011
Overhead Squat Practice
4 Sets of 10
AMRAP in 10 minutes of:
15 Sumo Deadlift High-Pull (30/20)
15 Pushups (Hand Release)
Post time and weight to comments.
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