Archive for June, 2014

30th June 2014

June 29th, 2014

Monday

4 rounds for time of: 50 squats  40 good mornings 30/20kg 30 push-ups.

Tuesday

Body-weight back-squat ladder

Rest 5 minutes

3/4 body-weight push-press ladder

Rest 5 minutes

1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Wednesday

4 rnds

30 burpees

60 sit ups

30 chin ups

Thursday

8 rnds

5 thrusters 50/40kg

20 box jumps

30 k.b swings

Friday

snatched 3.3.3.3.3

Five rounds for load and time of:

15 Handstand Push-ups   5  Deadlifts

saturday

Deadlifts

3 .3 .3 .3 .3

elizabeth

21 . 15 . 9

clean 60kg

ring dips.

 

 

 

 

week 24 23rd June

June 22nd, 2014

Monday

The Ghost

6 rounds of:

1 minute of rowing1 minute of burpees1 minute of double-unders 1 minute wall balls 1 minute rest.

Tuesday

snatch balance

3.3.3.3.3

3 rft

40 sit ups

5 clean and jerks 85kg/62.5kg

Wednesday

happy birthday Chelsea.

Bench press strict chin ups add weight if  you can

5. 5 .5 .5

8 min amrap

10 deadlifts 60 /40 kg15 box jumps

15 deadlifts 85/ 60kg 15 box jumps

20 deadlifts 100/ 70 15 box jumps

25 deadlifts 125/90kg 15 box jumps

30 deadlifts 140/100kg 15 box jumps

Thursday

Complete as many rounds as possible in 20 minutes of:
5  thrusters, 45kg
7  hang power cleans,
10 sumo deadlift high-pulls,

Back squats

5 -5 -5-5-5

Friday

The NIC VD

20 Minute Amrap

50 double unders/200 skips

As many chin ups as possible when let go of the bar back to double unders.

Saturday

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast

 

16th june 2014

June 15th, 2014

Monday

push jerk

3 .3 .3 .3 .3

15 min Amrap

10 burpees( back flip if you want nic)

20 wallballs

10 chin ups

Tuesday

5 rft

5 handstand push. ups

10 alternating pistol squats

15 chins

9 d3adlifts 70kg/50kg

6 hang power cleans

3 push jerks.

Wednesday

20 min amrap

20 kb.push ups

20 alternating K.b snatches

20 double K.B swings

20 ring leg raises.

Thursday

clean and jerk

1. 1. 1. 1. 1. 1

15 min amrap

3 cleans

6 push ups

9 squats

Friday fran

21 15 9

thrusters

chin ups

saturday

Pyramid helen +  olympic lifting class at 10 o’clock

 

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Week 24 10 June

June 9th, 2014

Monday sippers

Tuesday happy birthday Sammy T.

21 . 15. 9 Squat cleans 60kg/45kg handstand push ups rest5min then

b 3 rft row 15 cal 10 burpees over bar

JWednesday

over head squats 10 . 10 .10 .10 .10 .

B 21 . 15 . 9 .

Back lunges 40kg 30kg

toes to bar

Thursday

 

Barbara”Five rounds, each for time of

:20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Friday

10 rft

10 burpees

10 box jumps

10 thrusters.

10 vSit ups

saturday

7 rnds

7 cleans

7 ring push ups

7 oh lunges

b

bench press

2 .2 .2 .2 .2

 

hope all had a good weekend will post rest tomorrow.

Week 23 2nd June.

June 1st, 2014

Monday

 

“The Seven”

Seven rounds for time of: 7 push-ups 7 Thruster 40kg /30kg, 7 Knees to elbows, 7  Deadlift 100/70, 7 Burpees ,  7 Kettlebell swings,32/24 7 Pull-ups.

Tuesday

Filthy fifty

box jumps

jumping chins

lunges

push press

knees to elbows

back extentions

K.b swings

wallballs

burpees

double unders

Wednesday

5 ×4 min amraps

run 400

20 burpees

21 KbSwings

wall balls.

Thursday

shoulder press

3.3.3.3.3.3

randy

75 power snatches 35kg/25.

Friday

21. 15 . 9

Overhead squats 60kg/40kg

chest to bar.

back squats

5 .4 .3 .2 .1

Saturday. TBC