Archive for May, 2013

Week 22 2013

May 26th, 2013

Monday

weighted chins
5-5-3-3-3-2-2

1 minute Amrap
Double unders
Each time the rope stops 2 burpees

Helen
Run 400
21 K.B Swings 24/16
12 chins

Tuesday

100 Wall ball shots,
100 Chest to bar pull-ups
100 One-legged squats, alternating
100 Dumbbell snatch, alternating, 30kg/ 20kg

Wednesday

21-15-9 reps for time of:
140kg/110 Deadlift
30″ /24″Box jump

Snatch Balance
5-5-5-3-3-1

Thursday

“Omar”

For time:
10 Thrusters, 45/35
15 Bar-facing burpees
20 Thrusters, 45/35
25 Bar-facing burpees
30 Thrusters,45/35kg
35 Bar-facing burpees

Friday

Friday

20 min amrap

3 Overhead squats 60/40kg
6 Front squats
9 Back squats
12 Deadlifts
24 double unders

Saturday

Abbate

Run 1600 ,
21 clean jerks 70/50kg,
run 800 ,
21 clean jerks
run 1600

Week 21

May 19th, 2013

Monday

5 rounds
12 snatches 30/40kg
12 push press 30/40kg
12 front squats 30/40kg
run 200m

Tuesday

Bec
39’s
Chest to bar
burpees
double unders
box jumps
Kb swings
Wipers
toes to bar
dips
Wall balls
run 400

Wednesday

Complete the following in 7 minutes:
3 Overhead squats

Starting at 20kg/30 increasing
after each set of 3

cleans
5-5-5-5
deadlifts
5-5-5-5

Thursday
Weighted dip 3-2-2-2-1-1-1-1-1 reps

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Friday

Front squats
5-5-5-5

10 min amrap
2 rnds
30 secs on each exerise
kb swings
toes to bar
kb swings
Sit ups
kb swings
Burpees
kb swings
V sits
kb swings
Hollow rocks

Saturday
Brehm”

For time:
10 rope climbs
20 Back squat, 100kg
30 Handstand push-ups
Row 40 calories

Week 20 2013

May 12th, 2013

Happy mothers day to all Mums (Especially the ones who have been on the Famous HSA Rower.) the rest of the week will be posted Monday.

Monday

Max Front Squat

B 7 rounds
7 Burpies
7 Box jumps
7 chins
7 double unders
7 push ups
7 KB Swings
7 KB over head lunges (Each leg)

Tuesday

Manion
7 rounds for time
run  400m
29 back squats 60/40kg

 

Wednesday
Happy 21st Birthday Tash
bench press
 5-5-3-3-1
14 min  amrap
run 200
30 snatches 40/60kg
15 knees to elbows
 

Thursday

 
   
shoulder press  
5-5-3-3-1  
5 rounds  
5 dead lifts 125kg/ 90  
10 burpees

 

Friday
 
max clean
2-2-2-2-2
For time:
15 Thruster, 60kg/40
Run 200 meters
20 Thruster, 45/30kg
Run 400 meters
30 Thruster, 30/20
Run 800 meters

 

Saturday
 
Max push jerk
5min amrap
5 chins
10 push
15 squats
 
 

Week 19 2013

May 5th, 2013

Monday

Deadlift
5-5-5-5-5

Tabata
pull ups
push ups
sit ups
squats

Tuesday

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Neggers2
100 burpies over bar
100 Box jumps
5 burpies every minute till

Wednesday

“Jared”
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Thursday

clean and jerk
5-5-5-5

Amrap 15min
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Friday

Fifteen rounds of:
Power snatch followed
immediately by five
overhead squats.
increasing weight

6 min amrap
21 thrusters
21 toes to bar
15 thrusters
15 Toes to bar
9 thrusters
9 toes to bar

Saturday

clean and jerks
2-2-2-2-2-2
50-35-20 reps of:
Wall balls
Ring push ups
Double-unders