Archive for August, 2012

wk 35

August 26th, 2012

Monday
Complete as many rounds as possible in 25 minutes of:
10 Kettlebell swings, 24/16
10 Box jumps, 24 inch box
10 Ring dips then run 400
 
Tuesday
‘Renee’
3 RFT
15 Deadlift 60/40
15 cleans
15 Front Squats
15 Push Press
 
Wednesday
15 Min AMRAP
 
25 Double Unders
20 m Burpee broadjumps
15 KB swings 24/16
 
5 Min Rest then
 50 Burpee into chin up

Week 34

August 19th, 2012

Monday
Weighted chin ups
3-3-3-3-3-3

Three rounds for time
10 Ground to overhead 45 kg
50 double unders

Tuesday
2 rounds
130kg deadlift 24
24 boxjumps
24 wallballs
60 Push ups
24 box jumps
24 cleans 70kg

Wednesday

Naomi

4 rft

15 burpees

20 handstands hands stay on the ground

40 sit ups

60 squats

Thursday
Coe
10rft
40kg thrusters 10 reps
10 ring push ups

Friday

3 rft
30 wallballs
30 Squat snatch 35kg
Saturday

Fight gone bad
Wallballs
Push press
Boxjumps
Sdhp
Row

week 33

August 12th, 2012

Monday

Seven Rounds of :
7 Ring dips
7 thrusters
7 Knees to Elbows
7 Deadlifts
7 Burpees
7 KB swings
7 chin ups

Tuesday

For time:
10,8,6,4,2
2,4,6,8,10
Power Clean (65kg/50kg)
Wall Climbs

50 Wall Balls 10kg/6kg

10,8,6,4,2
2,4,6,8,10 Power Snatch (65kg/50kg)
Box Jumps (40″/30″

 Wednesday

3 rft

30 Squat Cleans (42.5kg/30kg)

30 Pull Ups

Run 800m

 

Thursday

Part A : Bench 3,3,3,3

 “Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Friday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

 Part B

“Annie”

50,40,30,20,10

Double unders, Situps

 Saturday

 Complete as many rounds as possible within 20 minutes of:

7 Back squats 60kg/40kg)  No Racks
10 overhead walking lunges 24/16 KB in right hand
7 Burpees
10 overhead walking lunges 24/16 KB in left hand

Part b

Abs

 

 

Wk 32 _ The Ladies wk

August 5th, 2012

Monday

Grace

60kg Clean & Jerk

30 Reps

Part B

10 rounds

100m shuttle run

10 burpees

 

Tuesday

Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

 

Wednesday

Kelly

5 Rounds For Time

Run 400m

30 Box Jumps

30 Wall Balls 10kg

 

Thursday

Helen

3 Rounds For Time

Run 400m

21 Kettle Bell Swings 24kg

12 Pull Ups

 

Part B

3 x max toes to bar

 

Friday

Nancy

5 Rounds For Time

400m Run

15 Overhead Squat 95lbs

 

Saturday

Barbara

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest  3 Mins

Repeat All For 5 Rounds

 

 

Repeat All For 5 Rounds