Archive for May, 2015

1st June 2015

May 31st, 2015

Monday

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

1 minute Amrap
Double unders
Each time the rope stops 4 burpees

5 rnds
10 bench press 70/40kg
20 windscreen wipers
30 deadlifts 70

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

20 min amrap

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

Saturday
Gym closed Saturday for long weekend.

25 May 2015

May 24th, 2015

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

Olympic weightlifting total:
Snatch 1-1-1 reps
Clean and jerk 1-1-1 reps

20 min Amrap

5 Deadlifts 100/80
10 cleans 70/40
15 snatch 40/ 30
20 chins
25 box jumps
30 Kb swings
50 Double Unders

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

18/5/2015

May 17th, 2015

Monday
60 burpees
50 OHS 50/35kg
100 V sit ups
150 double unders
50 Sumo deadlifts
100 box jumps

Tuesday
deadlifts

10 9 8 7 6 5 4 3 2 1.

B 20 min kb swings 24/16 kg run 400m every time you drop the kettle bell.

Wednesday

10 chest to bars
1 squat clean 70/ 40kg
10 Toes to bar
1 squat clean 80/ 45kg
10 chins
1 squat clean 85/50kg
10 burpees
1 squat clean 90 /55kg
10 chest to bar
1 squat clean 95 /60

Thursday

5 RFT

10 Turkish stand ups
8 burpee box jumps

Bench press and snatch. Bench goes 10 To 1 snatch go 1-10.     10 9 8 7 6 5 4 3 2 1

Friday

Oh Squats

3. 3. 3. 3. 3

9 6 3

thrusters 50kg/42.5 kg add 1  reps every kilo dropped

muscle ups. 4 chins /dips for each muscle up

Saturday

Four rounds for time of:
Run 400 meters
50 Squats
10 chins
20 Push ups

11-5-2015

May 10th, 2015

Monday

5 rounds for time of:
11 back squats, 85kg.
7 strict burpee pull-ups
400-meter run

Tuesday

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Wednesday.

Clean and Jerk

Randy
For time:
75-lb. power snatches, 75 reps

Complete as many reps as possible in 7 minutes of:
Burpees

Thursday

5 round 3 min amrap 2 min rest between

run 100m 20 toes to bar. 20 K.B Sling shots. 20 push ups 20 sit ups 20 wallballs

Friday

5 Front squats 70/50
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats

15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Saturday

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

Fight gone bad
Three rounds of:
Wall-ball,
Sumo deadlift high-pull, 4o/3okg
Box Jump,
Push-press, 4o/3o
Row (Calories)

May the Fourth. 2015

May 3rd, 2015

Monday

Happy Birthday Matt, John Steven
1-rep-max hang squat snatch
b
Run 200 meters
20 Push press, 50kg/40kg
Run 200 meters
15 Push press, 50kg/40kg
Run 200 meters
10 Push press, 50kg/40kg
Run 200 meters
5 Push press, 50kg/40kg

Tuesday
50 deadlifts, 50kgs/40kg
50 walking lunges
40 back squats, 50kg/40
40 toes-to-bars
30 power cleans, 50/40
30 burpee box jumps,
20 thrusters, 50/40
20 triple-unders 80 double unders

Wednesday
5RFT
20 sit ups
20 good mornings
max rep front squat body weight

Thursday
Clean and jerk
5-5-5-5
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10. hang power cleans, 70kg

Friday
Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Saturday

Five rounds for time of:
15′ chin ups
10 Toes to bar
21 Walking lunge steps with 20/15kg plate held overhead
Run 400 meters