5 sets of 10 vertical jumps.
Amrap in 7 minutes of:
7 sumo deadlift high-pull (40/30)
7 burpees
Rest
3 rounds for time of:
Hill run
20 Plate curl and press (20/10)
Post time and weight to comments.
Saturday, December 11, 2010
Friday, December 10, 2010
Friday 10/12/2010
At a park or from home.
5*5 chinups
Then 4 rounds for time of:
15 squat jumps
15 pushups
15 leg raises
Post time to comments.
5*5 chinups
Then 4 rounds for time of:
15 squat jumps
15 pushups
15 leg raises
Post time to comments.
Wednesday, December 8, 2010
Thursday 09/12/2010
Clean pull.
(5,5,5,5,5)
2 rounds of:
1 min deadlifts (100/70)
1 min rest
1 min max Squats
1 min rest
1 min max lateral bar jumps
1 min rest
1 min max shoulder to overhead (40/25)
Post time and weights to comments.
(5,5,5,5,5)
2 rounds of:
1 min deadlifts (100/70)
1 min rest
1 min max Squats
1 min rest
1 min max lateral bar jumps
1 min rest
1 min max shoulder to overhead (40/25)
Post time and weights to comments.
Wednesday 8/12/2010
Floor bench press
(7,7,5,5,3,3)
3 rounds for time of:
Bear crawl up the driveway
30 double unders (90 skips)
20 tyre flips
10 burpees
Carry 20kg 400m
Post time and weight to comments.
(7,7,5,5,3,3)
3 rounds for time of:
Bear crawl up the driveway
30 double unders (90 skips)
20 tyre flips
10 burpees
Carry 20kg 400m
Post time and weight to comments.
Monday, December 6, 2010
Tuesday 07/12/2010
Overhead squat practice.
4 rounds for time of:
20 squat jumps
15 sumo deadlier high pulls (40/25)
10 plate curl and press (25/15)
Post time and weight to comments.
4 rounds for time of:
20 squat jumps
15 sumo deadlier high pulls (40/25)
10 plate curl and press (25/15)
Post time and weight to comments.
Monday 06/12/2010
Double unders practice.
100 Situps
90 squats
80 mountain climbers
70 pushups
60 bent over row (30/20)
50 burpees
40 sumo deadlift high pull (30/20)
30 push press
20 power cleans
1 hill run
Post time and weight to comments.
100 Situps
90 squats
80 mountain climbers
70 pushups
60 bent over row (30/20)
50 burpees
40 sumo deadlift high pull (30/20)
30 push press
20 power cleans
1 hill run
Post time and weight to comments.
Sunday, December 5, 2010
Friday, December 3, 2010
Saturday 04/12/2010
50 thrusters (30/20)
400m
50 double unders/200 skips
400m
50 pushups
400m run
50 squat jumps
400m run
50 burpees
400m run
50 situps
400m run
50 disc curl and press (20/10)
400m plate carry (20kg)
400m
50 double unders/200 skips
400m
50 pushups
400m run
50 squat jumps
400m run
50 burpees
400m run
50 situps
400m run
50 disc curl and press (20/10)
400m plate carry (20kg)
Friday 03/12/2010
5km run.
If you have dumbells this is your option.
21/15/9 of:
Dumbell thrusters (squat then press) (choose an ideal weight)
Dumbell row ( like a bent over row)
Leg raises
Post time and weight to comments.
If you have dumbells this is your option.
21/15/9 of:
Dumbell thrusters (squat then press) (choose an ideal weight)
Dumbell row ( like a bent over row)
Leg raises
Post time and weight to comments.
Wednesday, December 1, 2010
Thursday 02/12/2010
15 minutes to work up to a max clean.
20 thrusters (50/30)
40 burpees
20 bent over row (50/30)
40 tyre jumps
20 deadlift (50/30)
40 leg raises
Post times and weights to comments.
20 thrusters (50/30)
40 burpees
20 bent over row (50/30)
40 tyre jumps
20 deadlift (50/30)
40 leg raises
Post times and weights to comments.
Wednesday 01/12/2010
Skill Work: 100 Double unders for time. or 400 Skips.
AMRAP in 7 minutes of:
7 Thrusters (40/25)
7 Burpees
Rest 3 Minutes then:
AMRAP in 7 minutes of:
14 Squats
14 Pushups
Post time and weight to comments.
AMRAP in 7 minutes of:
7 Thrusters (40/25)
7 Burpees
Rest 3 Minutes then:
AMRAP in 7 minutes of:
14 Squats
14 Pushups
Post time and weight to comments.
Tuesday, November 30, 2010
Tuesday 30/11/2010
Strict pullups
(5,5,5,5,5)
Strict Press
(5,5,5,5,5)
5 rounds for time of:
10 Deadlift (100/70)
Hill run
Post time and weight to comments.
(5,5,5,5,5)
Strict Press
(5,5,5,5,5)
5 rounds for time of:
10 Deadlift (100/70)
Hill run
Post time and weight to comments.
Monday, November 29, 2010
Monday 29/11/2010
Clean Pull
5,5,5,5,5
Power Clean
5,5,5,5,5
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/25)
Burpees
Post time and weight to comments.
5,5,5,5,5
Power Clean
5,5,5,5,5
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/25)
Burpees
Post time and weight to comments.
Friday, November 26, 2010
Thursday, November 25, 2010
Thursday 25/11/2010
Deadlift - 5 sets of 5 reps.
3 rounds for time of:
25 pushups
20 squat jumps
15 burpees
400m run
3 rounds for time of:
25 pushups
20 squat jumps
15 burpees
400m run
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