Find a playground or something you can hang off.
5 rounds for time of:
30 Squats
20 Pushups
10 Knees to Elbows
Post time to comments.
Thursday, July 15, 2010
Wednesday, July 14, 2010
Thursday 15/07/2010
Bent over Row
(5,5,5,5,5)
4 rounds of:
21 Sumo Deadlift High Pull (30kg/20kg)
15 Squats
9 Burpee Stick Jumps
Roll outs for core strength to finish.
Post time and weight to comments.
(5,5,5,5,5)
4 rounds of:
21 Sumo Deadlift High Pull (30kg/20kg)
15 Squats
9 Burpee Stick Jumps
Roll outs for core strength to finish.
Post time and weight to comments.
Wednesday 14/07/2010
Snatch technique and Skills.
Max Burpees in 3 minutes.
100 Double Under Buy in (or 300 skips)
15 Overhead Squats (40kg/20kg)
3 Bent over row (40/20)
12 Overhead Squats
6 Bent over row
9 Overhead Squats
9 Bent over Row
6 Overhead Squats
12 Bent over row
3 Overhead Squats
15 Bent over row
Post time and weight to comments.
Max Burpees in 3 minutes.
100 Double Under Buy in (or 300 skips)
15 Overhead Squats (40kg/20kg)
3 Bent over row (40/20)
12 Overhead Squats
6 Bent over row
9 Overhead Squats
9 Bent over Row
6 Overhead Squats
12 Bent over row
3 Overhead Squats
15 Bent over row
Post time and weight to comments.
Monday, July 12, 2010
Tuesday 13/07/2010
Deadlift skills and strength
(5,5,5,5,5)
3 Minute Max Pushups
3 Rounds of:
30 Situps
30 Squats
30 Push Press
90 Skips
Post time and weight to comments.
(5,5,5,5,5)
3 Minute Max Pushups
3 Rounds of:
30 Situps
30 Squats
30 Push Press
90 Skips
Post time and weight to comments.
Sunday, July 11, 2010
Monday 12/07/2010
Push Press Skills work and strength.
(5,5,5,5,5)
5 Rounds for time of:
30 Jumping Lunges
20 Pushups (Scale up to clapping if required)
10 Thrusters (squat press @ 40kg for men 20kg for Women)
Post time and weight to comments.
(5,5,5,5,5)
5 Rounds for time of:
30 Jumping Lunges
20 Pushups (Scale up to clapping if required)
10 Thrusters (squat press @ 40kg for men 20kg for Women)
Post time and weight to comments.
Friday, July 9, 2010
Saturday 10/07/2010
Front Squat Practice.
3 Min Max Situps
21/15/9 of
70kg Deadlift
25kg plate should to overhead
Situps
10 burpees
Post time and weight to comments.
3 Min Max Situps
21/15/9 of
70kg Deadlift
25kg plate should to overhead
Situps
10 burpees
Post time and weight to comments.
Thursday, July 8, 2010
Wednesday, July 7, 2010
Thursday 08/07/2010
Over head squat practice.
3 min max pushups
50 mountain climbers
40 squats
30 pushups
20 situps
10 burpees
20 situps
30 pushups
40 squats
50 mountain climbers
Post time and reps to comments.
3 min max pushups
50 mountain climbers
40 squats
30 pushups
20 situps
10 burpees
20 situps
30 pushups
40 squats
50 mountain climbers
Post time and reps to comments.
Tuesday, July 6, 2010
Wednesday 07/07/2010
Power Clean Skills work.
Power Clean 5,5,5,5,5.
Then 5 Rounds of:
15 Bent over Row (40/20)
12 Front Squat (40/20)
9 Push Press (40/20)
30 Double Unders (90 skips)
Post time and weight to comments.
Power Clean 5,5,5,5,5.
Then 5 Rounds of:
15 Bent over Row (40/20)
12 Front Squat (40/20)
9 Push Press (40/20)
30 Double Unders (90 skips)
Post time and weight to comments.
Monday, July 5, 2010
Tuesday 06/07/2010
AMRAP IN 15 MINUTES OF:
25 Squats
15 Push Press (40/20)
5 Burpee stick jumps
Post time and weight to comments.
25 Squats
15 Push Press (40/20)
5 Burpee stick jumps
Post time and weight to comments.
Sunday, July 4, 2010
Saturday, July 3, 2010
Saturday 03/07/2010
5*400m Run. Rest between run as required.
100 Pushups for time.
Post time to comments.
100 Pushups for time.
Post time to comments.
Thursday, July 1, 2010
Friday 02/07/2010
5 rounds for time of:
5 Deadlift (100/60)
10 Burpees
Post time and weight to comments.
5 Deadlift (100/60)
10 Burpees
Post time and weight to comments.
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