Archive for June, 2013

Week 26 1st July 2013

June 30th, 2013

Monday
Back Squats
10-9-8-7-6-5-4-3-2-1

12 MIn Amrap
10 Burpees
25 Double Unders

Tuesday
Happy 23rd birthday Jess
TBA

Wednesday
Fight Gone Bad
1 min on each exercise
Wallballs
SDHP
Box jumps
Push Press
Row

Thursday
5 RFT
5 Deadlifts
25 Sit ups

Snatches
3-3-3-3-3

Friday
4 RFT
Run 400
24 Back squats 85kg/65
24 Jerks 60/40

Saturdays
Snatch Balance
3-3-3-2-2-1
B
21-18-15-12-9-6-3
Push ups
Squats
Chins

Week 25 2013

June 23rd, 2013

Monday

Tabata this

Push Ups
Sit ups
Squats
K.B Swings
Box Jumps

Tuesday
Cleans
5-5-5-3-3-3

21-15-9
Front Squats 70/50kg
Burpees over Bar
Toes to Bar

Wednesday

2 rounds for time
200 double unders
60 wallballs
40 chins
30 box jumps

Thursday

Bench press
5-5-5-5-5

5 Rounds
20 Overhead walking lunges, 20kg
21 Burpees

Friday

Pyramid Helen
Run 1200m
63 K.B Swings
36 Chins
Run 800m
42 K.B swings
24 Chins
run 400m
21 KB swings
12 Chins

Saturday

Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
10 reps, alternating Dumbbell squat snatch, 15kg/12.kg

Week 24 2013 17th June

June 16th, 2013

Monday
Hang power snatch 3-3-3-3-3 reps
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull 35/25kg, Push jerk, 35/25kg

Tuesday

Back Squat 3-3-3-3-3 reps
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Wednesday

Run 1600m 60 Burpee pull-ups
Run 800 meters 30 Burpee pull-ups
Run 400 meters
15 Burpee pull-ups

Thursday

Deadlift 5-5-5-5-5 reps
Three rounds for time of:
7 Muscle-ups (14 chins/14 dips)
21 reps Dumbbell thruster, 15/10kg alter 25kg/20 barbell

Friday

Happy Birthday Kerryn !-)

100-50-20-10
Double Unders                                                                                                                                                                                                                                                                                                                                                                                                              Snatches 35kg/25kg                                                                                                                                                                                                                                                                                                                                                                                                                 Push ups                                                                                                                                                                                                                                                                                                                                                                                                                                                         Sit ups
Saturday
Wood”
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull, 45kg /32.5kg
10 Thruster, 45kg /32.5kg
Rest 1 minute

June 15 2013

June 10th, 2013

Tuesday

Sevens
7 rounds for time:
7 burpees
7 handstand push-ups
7 knees to elbows
7 ring dips
7 thrusters 60/40kg
7 deads 110/80kg
7 kettle bell swings 24/16kg

Wednesday
21 Turkish stand ups left arm 24/16kg
50 kb swings
21 kb right arm overhead squats
50 kb swings
21 Turkish stand ups right arm
50 kb swings
21 overhead squats left arm
50 kb swings

Thursday

20 min Amrap

9 toes to bar
12 push-ups
15 box jumps

Friday

10 rounds for time :
12 deadlifts 60/40kg
9 pushpress
6 snatches
3 overhead squats

Week 22 2013

June 2nd, 2013

Happy Birthdays to Bede and Dearne
Monday

Snatch
5-5-3-3-2-2

40 burpees
30 snatches 35/20kg
30 burpees
30 snatches 60/35
20 burpees
20 snatches 75/45

Tuesday

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 reps Shoulder to overhead, 70kg
30 Walking lunge with 70kg in front rack

Wednesday

Bear
5 rounds increase weight each round
7 reps of
1 deadlift
1hang clean
1 push press
1 back squat
Not allowed to drop the bar during reps

Thursday

Dearne
4 rounds
41 Chins
41 Squats
41 Push ups
41 Sit ups
run 400

41 min cut off

Friday

Back Squat
3-2-2-2-1-1-1-1-1 reps.

Chiefs
3 cleans 60/40
6 push ups
9 squats

Saturday

Tabata This

Push press 40/30 kg
Squats
SDHP 40/30
push ups