Archive for June, 2015

June 28th, 2015

Monday

shoulder press
5.5.5.3.3.2.1

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

Tuesday
10.9.8.7.6.5 4.3 2.1

Body-weight back-squat

3/4 body-weight push-press

1 1/2 body-weight deadlift

Wednesday
Power cleans
5.5.3.3.3

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

Deadlifts and power cleans
3.3.3.3.3

Five rounds for load and time of:

15 chest to plate push ups  5 lunges 60/40kg in front rack.

saturday

Front squats weighted chins

3 .3 .3 .3 .3

elizabeth

21 . 15 . 9

clean 60kg

ring dips.

22nd June

June 21st, 2015

Monday HAPPY BIRTHDAY KERRYN.

Deadlifts
5.5.5 3.3.2.1
5 rnds
run 400m
21 jumping chins
15 thrusters 30/20kg
9 burpees

Tuesday
Power snatch
5.5.5.3.3.2.1

12 min amrap
10 chest to bar
20 box jumps
30 Alternating overhead lunges 15kg plate /20kg plate.

Wednesday
Snatch balance
5.5.5.3.3.2.1

5 rnds for time
12 deadlifts 60/40
9 hang cleans
6 push jerks

Thursday

OVerhead squats
5.5.5.3.3.2.1.

21. 15 9 plus 400m run between

thrusters 40/30
kb swings 24/16
box jumps

Friday
squat snatch
5.5.5.3.3.2.1.

3 rnds

21 toes to bar
21 burpees
21 alternating k.b swing changing hands at top of swing 24/16kg

Saturday

hang power snatch
5.5.5.3.3.2.1

helen
3rnds
run 400m
21 kb. Swings
12 chins.

15th June 2015

June 14th, 2015

Monday
Run 1200m
6 rnds for time
19 pull up
19 push ups
19 burpees
run 400m with wallball.

Tuesday

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

Wednesday
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

Thursday
split jerk
1.1.1.1.1.1

20 min Amrap

9 snatches 50/35kg
12 toes to bar
15 box jumps

Friday

18 min Amrap
15 double arm K.b swings 20/16 kg
12 wallballs lie downs (Thanks jess)
9 deadlifts 100/70kg

Saturday

For time:
Run 800meters
50 wall-ball shots,
Run 600 meters
35 wall-ball shots.
Run 400 meters
20 wall-ball shots,

June 8th, 2015

Monday Queens birthday holiday.

Tuesday

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

b 3 rft row 15 chest to bar 10 burpees over bar

Wednesday

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 rest 2 min at end of each round

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