Archive for April, 2012

Week 18

April 29th, 2012

Monday

20 min Amrap
5 power clean 65 kg
10 toes 2 bar
15 wall balls
*
Tuesday

Bench
3,3,3,3,3
Part B
5 rounds
10 burpees
20 squats
30 situps
Run 100
*
Wednesday

4 Rounds
20 Burpees over bar
10 OHS 40kg/30
!0 Chins
10 Dips
Part B
5 Min Practice to hold handstand for over 10 seconds
*
Thursday

AMRAP
5 x 3 min with minute reest between rounds.
3 chins
6 wall ball
9 SDHP
*
Friday
21-15-9
Deadlift
Hang clean
Front squat
Push jerk
(60 kg for all exercises)
*
Saturday
Manion
Seven rounds for time of:
Run 400 meters
60kg Back squat, 29 reps

Week 17

April 22nd, 2012

Monday
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Part B:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
KB Slingshots 24 / 16
Push ups

Tuesday
7 Rounds:
35 Double-unders
1 Snatch
Make one max snatch attempt per round.

WEDNESDAY “ANZAC DAY”

Thursday
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Friday
Complete as many rounds as possible in 15 minutes of:
Rope climb, 1 ascent
15 Push-ups
5 one legged squats

Saturday

20 Deadlift (110/70)
Run 400
20 OHS (45/ 30)
Run 400
20 burpees
Run 400
20 boxjumps
Run 400
20 chin ups
Run 400
20 KB Swings (24/20)
Run 400
20 Double unders
Run 400

Week 16

April 16th, 2012

Monday
800m Run
10 rounds of:
10 Knees to Elbow
10 V sit S 2 S
6 KB Turkish Get ups
then : run 800

Tuesday
Three rounds for time of:
75kg Front squat, 5 reps
18 Pull-ups
100 kg Deadlift, 5 reps
18 Toes-to-bar
75kg Push jerk, 5 reps
18 Hand-release push-ups

Wednesday
4 Rounds
Row 500
Run 600
Double Unders

Thursday (wear trackies or long socks for rope climb)
50 Squats 30kg
5 Rope climbs
40 Burpees over bar
4 Rope climbs
30 push ups
3 rope climbs
20 Box Jumps
2 Rope Climbs
10 Chin ups
1 rope climb

Friday
Run 800
10 rounds of
10 chins
10 dips
Run 800

Saturday
5 rounds:
20m Handstand walk
50 Squats

Week 15

April 9th, 2012

Monday 9th
Overhead Squat
5-5-5-5-5
B 21-15-9
Wallballs
Dips

Tuesday
“Barbara”
5 RFT
20 Pull Ups
30 Push Ups
40 Sit ups
50 Squats

Wednesday

50 Thrusters 30kg
50 chins
30 Thrusters
30 Chins
20 Thrusters
20 Chins

Thursday

A Hang Clean
1-1-1-1-1-1-1-1-1-1
B
21-15-9
KB clean press
box jumps

Friday
3 RFT
run 400m
12 snatch 30kg
21 pull up
B
Back squat
5-5-3-3-1

Saturday
Murph
Run 1600m
100 chin ups
200 push ups
300 squats
run 1600m

week 14

April 4th, 2012

Monday
21-15-9
Back Squat 100/70
KB Swing

Tuesday
30 Shoulder Press
40 Chin ups
50 KB Swings
60 Sit ups
70 Burpees
80 Double unders

Wednesday
5 RFT
15 Ring dips
10 Thrusters 30/45
10 Chin ups
PART B
run 1000m

Thursday
5 Rounds
With 4 min time cap each round.
run 400
20 wall balls
Then in remaining time as many burpees as possible.
Rest 2 minutes between each round
score is number of burpees completed.