Hang Clean - Strength
5 sets of 3 reps at 85% of max.
21/15/9 of:
Toes 2 Bar
Overhead Walking Lunge (20/10)
Kb Snatch Left arm
Kb Snatch Right arm (24/16)
Post time and weight to comments.
Friday, June 29, 2012
Thursday, June 28, 2012
Thursday 28/06/2012
Front Squat
5,5,3,3,1,1
Macca's Run
30 KB Swings
Macca's Run
30 KB High Pulls
Post time and weight to comments.
Wednesday, June 27, 2012
DON'T FORGET LONG SOCKS
As it says above.
Warmup as needed.
Rope Climbs - Skill Work
5 Minute AMRAP of:
10 Ring Pushups
20 Double Unders
Post time to comments.
Warmup as needed.
Rope Climbs - Skill Work
5 Minute AMRAP of:
10 Ring Pushups
20 Double Unders
Post time to comments.
Tuesday, June 26, 2012
Tuesday 26/06/2012
5 Rounds of:
"Bear Complex"
1 Deadlift
1 Hang Clean
1 Thruster
1 Back Squat
1 Press
The Complex creates 1 set. 1 Rounds consists of 5 Sets. The bar can not leave your hands or rest on the ground during your round. Rest as required between rounds.
Post weight to comments.
Monday, June 25, 2012
Monday 25/06/2012
Overhead Squat Practice
Strength work. Pullups/ Pushups
3 Rounds for time of:
50 squats
200m Run
Post time and weight to comments.
Strength work. Pullups/ Pushups
3 Rounds for time of:
50 squats
200m Run
Post time and weight to comments.
Saturday, June 23, 2012
Saturday 23/06/2012
5 Rounds of:
10 Pullups
10 Box Jumps
10 Snatch (50/30)
Post time and weight to comments.
Friday, June 22, 2012
Friday 22/06/2012
Dan Checch getting it done.
Bar Muscle Up practice.
For time:
20 Deadlift (120/80)
20 Burpees
20 Power Cleans (80/60)
20 Toes to Bar
1 Macca's Run
Post time and weights to comments.
Thursday, June 21, 2012
Thursday 21/06/2012
Rock of Ages is an awesome movie guys. Particularly if you love a good rock song. You guys should check it out.
Weighted Ring Dips
6 * 3 reps/ 1:30 between sets.
7 minute AMRAP of:
5 Thrusters (60/40)
200m Run
Post time and weight to comments.
Weighted Ring Dips
6 * 3 reps/ 1:30 between sets.
7 minute AMRAP of:
5 Thrusters (60/40)
200m Run
Post time and weight to comments.
Wednesday, June 20, 2012
Wednesday 20/06/2012
GO HEAVY!!
7 * 1 reps Split Jerk. Work @ 95% of max with 3 minutes rest between sets.
100 Situps
Macca's Farmer's Carry *2
100 Situps
There will be some changes to the website over the coming weeks. Also we will be putting ourselves through hell on Sunday 01/07/2012 and then going out for a big feed for lunch after. All are welcome.
Post time and weight to comments.
7 * 1 reps Split Jerk. Work @ 95% of max with 3 minutes rest between sets.
100 Situps
Macca's Farmer's Carry *2
100 Situps
There will be some changes to the website over the coming weeks. Also we will be putting ourselves through hell on Sunday 01/07/2012 and then going out for a big feed for lunch after. All are welcome.
Post time and weight to comments.
Tuesday, June 19, 2012
Tuesday 19/06/2012
Front Rack Lunges
4 * 10 reps. Rest 2 Minutes between sets.
21/15/9 of:
Handstand Pushups
Burpee Deck Squats
Kb High Pulls (24/16)
Post time and weight to comments.
4 * 10 reps. Rest 2 Minutes between sets.
21/15/9 of:
Handstand Pushups
Burpee Deck Squats
Kb High Pulls (24/16)
Post time and weight to comments.
Friday, June 15, 2012
Friday 15/06/2012
HSPU Practice/Strength
3 Rounds of:
10 Thrusters (40/25)
10 Box Jumps
Then 1 Macca's Run Then
3 Rounds of:
10 Dips
10 Pullups
Post time and weight to comments.
3 Rounds of:
10 Thrusters (40/25)
10 Box Jumps
Then 1 Macca's Run Then
3 Rounds of:
10 Dips
10 Pullups
Post time and weight to comments.
Thursday, June 14, 2012
Thursday 14/06/2012
50 Kettlebell Swings - Goal is 50 in a row.
On the minute for 10 minutes:
4 Power Cleans (100/70)
Annie:
50/40/30/20/10
Double Unders
Situps
Post time and weight to comments
On the minute for 10 minutes:
4 Power Cleans (100/70)
Annie:
50/40/30/20/10
Double Unders
Situps
Post time and weight to comments
Tuesday, June 12, 2012
Tuesday 12/06/2012
Strict Press (5,5,5,5,5)
Rest 2 minutes between sets.
21/15/9 of:
Burpees
Knees 2 Elbows
Post time and weight to comments.
Rest 2 minutes between sets.
21/15/9 of:
Burpees
Knees 2 Elbows
Post time and weight to comments.
Friday, June 8, 2012
Friday 08/06/2012
Clean High Pull
6 * 2 reps at 100% Clean and Jerk.
3 rounds of:
Max Reps Bench Press (80/50)
Macca's Run
Rest as required between rounds.
Post weight and reps to comments.
6 * 2 reps at 100% Clean and Jerk.
3 rounds of:
Max Reps Bench Press (80/50)
Macca's Run
Rest as required between rounds.
Post weight and reps to comments.
Wednesday, June 6, 2012
Wednesday 06/06/2012
6 Sets of 1 Snatch Balance S/Set with 3 Overhead Squats
60 Second rest between sets. Skill work, keep it light.
Strength - Sumo Deadlift - 3 * 10 Reps. 1 minutes rest between sets.
15/12/9 of:
Power Snatch (60/40)
Ring Dips
Post time and weight to comments.
60 Second rest between sets. Skill work, keep it light.
Strength - Sumo Deadlift - 3 * 10 Reps. 1 minutes rest between sets.
15/12/9 of:
Power Snatch (60/40)
Ring Dips
Post time and weight to comments.
Tuesday, June 5, 2012
Tuesday 05/06/2012
Hang Squat Clean
7 * 3 reps with 2 mins rest between sets.
work at 80% of max.
5/4/3/2/1 of:
Clean and Jerk (100/70)
200m Run
Post time and weight to comments.
7 * 3 reps with 2 mins rest between sets.
work at 80% of max.
5/4/3/2/1 of:
Clean and Jerk (100/70)
200m Run
Post time and weight to comments.
Monday, June 4, 2012
Monday 04/06/2012
5 Super Sets of:
5 Strict Pullups with
10 Good Mornings
21/15/9 of:
Pushups (HR)
Butterfly Situps
Pushups (Not HR)
Squats
Post time and weight to comments.
5 Strict Pullups with
10 Good Mornings
21/15/9 of:
Pushups (HR)
Butterfly Situps
Pushups (Not HR)
Squats
Post time and weight to comments.
Friday, June 1, 2012
Friday 01/06/2012
Pick a lift from this week you have missed and work on it:
-Deadlift
-Bench Press
-Snatch
-Clean and Jerk
30/20/10 of:
Kettlebell Swings (24/16)
Wall Ball
Renegade Rows
Post time and weights to comments.
-Deadlift
-Bench Press
-Snatch
-Clean and Jerk
30/20/10 of:
Kettlebell Swings (24/16)
Wall Ball
Renegade Rows
Post time and weights to comments.
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