Archive for July, 2015

27th July 2015

July 26th, 2015

Monday
front squats
5-5-5-3-3-1-1
b
3 rnds
10 snatches 45/35kg
10 burpees.

Tuesday
Two rounds for time of:
24 Deadlift, 120/80kg
24 Box jumps,
24 Wallball shots,
24 shoulder press, 50/25kg
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
24 Clean, 24 reps 70/50kg

Wednesday
10 rnds
10 thrusters 40/30kg
10 ring push ups

Thursday
Snatch
5-5-5-3-3-1-1
5 rnds
10 chins
10 box jumps
10 KB Swings 32/24kg

Friday
Deadlifts
5-5-5-3-3-1-1
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Saturday

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

20th July 2015

July 19th, 2015

Josephina week of wods

Monday

partner wod:
100 thrusters 50/40kg
100 burpees ,
100 box jumps,
500 dus ,
50 cleans 75/50kg
70 t2b and
finish with a 400m buddy carry ..

Tuesday
10.9.8.7.6.5.4.3.2.1.
Burpees chin ups
Handstand push ups
ohs 50/35kg
run 100m

Wednesday
“Fight gone josie”
Like fight gone bad 1 minute on each exercise then more to the next.

Three rounds of:
Burpees
Power snatch 35/25kg
Box jump, 24″ box
Thrusters 35 /25 kg
Chest to bar

Thursday
Josie Fifty

50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots,
50 Burpees
50 Double unders

Friday
Cindy.josie. Fran.

3rnds
5rnds cindy
5 Chins
10 Push ups
15 squats
3rnds josie
5 box jumps 30/26″
10 burpees
30 sit ups
fran
21 thrusters
21 Chins
back to top cindy till completed Fran 21 15 9

Saturday
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

13th July 2015

July 12th, 2015

Monday

HAPPY BIRTHDAY Naomi

19 squat cleans 60kg/50kg
74 KB swings16/12kg
41 Toes to bar
19 burpees
74 Double-unders
41 Box jump, 24 inch box
19 Thrusters 50/40kg
74 lunges 15kg/10kg plate oh
41 pull ups.

Tuesday Happy birthday Patrick

For time:
50 pull-ups
50 push-ups
50 sit-ups
50 burpees
50 wall-ball shots,
50 box jumps,

Wednesday
Nancy

5 rounds for time

Run 400m (or substitute it with 30 Burpees 100 Double Unders ,  row 400m, 30 box jumps)

15 Overhead squats 45kg/ 30kg

Thursday
42-30-18 reps for time:
wall-ball shots
sumo deadlift high pulls 40/35kg
box jumps
push presses 40/35kg
burpees

Friday

For time:
3-minute handstand hold
100 squats
50 toes to bar
100 squats
30 handstand push-ups

Saturday

Ten rounds for time of:
3 Weighted Pull-ups, 20kg/10kg
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

6th july 2015

July 5th, 2015

Monday happy birthday kelly

10 rounds for time of: 5 pull-ups 5 push-ups

5 rounds for time of: 10 toes to bar 10 lunges 40/30kg

2 rounds for time of: 25 wall-ball shots, 25 box jumps, 24-inch

Tuesday

power snatch 1.1.1.1.1

squat snatch 3.3.3.3.3

21-15- 9

Body weight

deadlift. Clean. push jerk.

Wednesday.

Bell
3 rounds for time of:
deadlifts 90kg/70kg, 21 reps
15 pull-ups
9 front squats 90/70kg

Thursday

80 squats
70 push-ups
60 one-legged squats, alternating
50 kb bent over row 24 /w
40 single-arm overhead squats,24/16kg k.b
30 handstand push-ups
20 thrusters,24kg/16 k.
10 m burpee chin ups

Five rounds for time of:

Friday
Squat clean
5.5.5 3.3.2..1
Here you crissy
tabata this
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Saturday

Five rounds for time of:
Walking Lunge, 25 steps
15 Burpees
5 Muscle-ups