Archive for January, 2013

Week 5 2013

January 28th, 2013

Monday
Run 4k
Tuesday
Happy birthday Smitthy
Fran
21-15-9
Thrusters
Chin ups

Wednesday
“Broomstick Mile”
25 OHS
25 Front Squat
25 Back Squat
400 meter run
25 Press
25 Push Press
25 Push Jerk
400 meter run
50 Cleans
400 meter run
50 Snatches
400 meter run

Thursday
5 rounds
Run 200m
20 burpees
15 overhead lunges 20/10
10 Kettle bell sling shots
5 toes to bar

Friday
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Saturday
Split Jerk 1-1-1-1-1-1-1 reps
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box

Week 4 2013

January 20th, 2013

Monday

Baldwineo
Perform each movement for a minute
3 rounds
Squat cleans 70/50kg
Run 200m
Deadlifts 110/70kg
Burpees
Jerks 70/50kg
rest

Tuesday
A
Thrusters
3 -3 -3- 3- 3
B
Amrap 10 ,min
15 ground to overhead 45kg/35kg
30 double unders

Wednesday
Natasha
Starting with exercise A then do exercises a & b then exercises ab & c and so on
A 2 Turkish get ups
B 5 chins
C 10 over head squats 60/40kg
D 20 push ups
E 30 box jumps
F 40 kettle bell swings
G 50 double unders

Thursday

deadlifts
5 -5 -5 -5 -5

5 min Amrap

30 Squat clean and jerk 70/ 40kg
30 burpees over bar

Friday

The KaRon
20 min Amrap
Thrusters 55kg/40kg
When let go of bar must run 400m
Count reps

Saturday
Jilly
10 handstand push ups
15 deadlifts 110/80
25 box jumps 30in
50 chins
100 wallballs
200 double unders
Run 400m with 20kg plate

Week 3, 2013

January 14th, 2013

Monday
“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups
Part B
3 x 500m row

Tuesday
150 wallballs
Part B
5 rounds
7 strict ring dips
15 ring push ups

Wednesday
Cleans 3,3,3,3,3
Part B
15 Min AMRAP
5 Chins
10 Single leg squats (alternating legs)
15 push press 30/20

Thursday
5 rounds
10 thrusters 50/35
15 Deadlifts 80/55
run 100m

Friday
TABATA
Row / Pushups / chin ups
KB Swings / Double unders.

Saturday
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Week 2 2013

January 6th, 2013

Monday
250 double unders
100 Push-ups
10 Snatch, 65kg

B Overhead squats
Front squat 2-2-2-2-2-2 reps

Tuesday

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

B Push Jerk

Wednesday

“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
50 Double Unders

B Dips

Thursday

Complete as many rounds as possible in 20 minutes of:
18 Box jumps,
15 Toes to bar
12 Pull-ups

B shoulder press

Friday

Five rounds for time of:
9 Deadlift, 65kgs / 45kg
6 Hang power snatch, 65kg
3 Overhead squat, 65kg

Troy
7 min Amrap
50 Toes to wall
50 V sit
50 toe touches
20 rusty’s

Saturday

For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 65kg
20 Box jump,
20 Walking lunge steps with 20kg held overhead
20 Box jump,
20 Squat clean, 65kg
Rest 2 minutes
Run 2 miles

Week 1 2013

January 1st, 2013

Happy New Year 2013

Monday

rest

Tuesday

Run 10km

Wednesday

Three rounds for time of:
Run 800 meters with a 20kg barbell
15 Burpees over bar
35 Thrusters, 20 reps

Thursday

Hang Squat Cleans     3-3-3-3

20 minutes AMRAP:
Run 200 m    15 Push-ups     40 lunges  8 toes to bar

Friday

Push press  2-2-2-2-2-2-2

 Ten rounds for time of:
15 Deadlift, 80/50kg       15 push-ups 

Saturday

Kelly

Five rounds for time of:
Run 400 meters      30 Box jump,      30 Wall ball shots