Archive for December, 2014

15th December 2014

December 14th, 2014

Monday

hang power clean

3 3 3 3 3 3

push jerk

1 1 1 1 1

12 min amrap

10 burpees

20 kb swings

30 wallballs

run 200m

Tuesday

Squat Snatch

5-5-3-3-1-1-1

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Wednesday

Fight Gone Bad

Three rounds of:
Wall-ball,
Sumo deadlift high-pull, 40kg/30kg
Box Jump,
Push-press,40kg/30
Row (Calories)

Thursday

Deadlift 3-3-3-3-3 reps

100 Burpee pull-ups

Friday

incline bench press

5-5-5-5-5

3 Rounds for time of:
70 kgs Clean and jerk, 10 reps
30 GHD situps

Saturday

Three rounds for time of:
50 Double-unders
50 Good mornings 20/30kg

Monday 22 dec

100kg/80 Deadlift, 15 reps
50 Pull-ups
100kg/80 Deadift, 12 reps
40 Pull-ups
Deadlift, 9 reps
30 Pull-ups
Deadlift, 6 reps
20 Pull-ups
Deadlift, 3 reps
10 Pull-ups

Tuesday
Christmas team Wod
Spehar

For time:
100. thrusters,60/40kg
100 chest-to-bar pull-ups
Run 6k

Partner Wod Player A runs 600m. player B does 10 Thrusters 10 chest to bar.

Wednesday closed have a safe and merry Christmas

December 7th, 2014

Monday
Complete as many rounds as possible in 20 minutes of:

5   Thruster, 45kg
7  Hang Powerclean, 45kg
10 Sumo Deadlift High-pull, 45kg

sign out

30 strict chins

Tuesday

Deadlift

5.5.5.5.5

b 15 min amrap

run

160Om

as many  snatches as possible

40 kg /60kg

Wednesday

For time:
Run 1,000 meters
30 dips
30. sumo deadlift high-pulls, 35kg/25kg
30 power snatches, 35kg/25kg
30 burpees
30 pull-ups
30 thrusters, 35kg/25kg

Thursday

Front Squats

5-5-5-5-5

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Friday

Run 1,000 meters
50 dumbbell snatches, 20/15kg
Run 800 meters
35 dumbbell snatches, 20/15kg
Run 400 meters
20 dumbbell snatches, 20/15kg
Go heavy, run fast.

Saturday

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 back squats, 50kg/40kg
30 double-unders