Archive for January, 2016

1st February 2016

January 31st, 2016

Monday
12 min amrap
20 burpees
20 cal row
10 chins
20 box jumps
B
21.18.15.12.9
Toes to bar
Squat cleans 60/ 40

Tuesday
Bench press 6 x 3 90%
Back squats 6 x 3 90%

20 min amrap
Odd minute 15 wallballs
Even minuts 15 ghd sit ups

Wednesday
7 rnds
Run 400m
1 muscle up
2 cleans 90kg 60
3 push jerks 90 60

Thursday
Bench press
1.1.1.1.1.1
3rnds
21 toes to bar
14 push press 50kg/30
7 bar facing burpees

Friday
Back squat
1.1.1.1.1.1

3 rnds
21 deadlifts 90/60
15 front squat 90/60
9 hang cleans

Saturday
5 rnds
Run 200m
40 cal row
40 squats
40 ab mat sit ups
40 kb swings.
(122315)

24th Jan 2016

January 24th, 2016

Monday
EMOM 10 MIN
3 Power snatch touch and go.

Team Amrap 25 min
3 man team
1 run 200m
1 rest
1 row. Score is cals rowed.

Tuesday
Austarlia day gym closed.

Wednesday
Yeah back squats 3sets of 3 95%
Bench press 3 sets of 3 95%
Games Wod 12.1
7 min Amrap
Burpee touching bar.
C abs

Thursday
Cameron
50 walking lunges
25 chest to bar
50 box jumps
75 double unders
50 back extentions
25 ring dips
50 knees to elbows
25 wall balls
50 sit ups
5 rope climbs

Friday
Tabata this
Row
Wallballs
Clusters 40/30
Ghd sit ups
Double unders
Toes to bar.

Saturday
Back squat 2reps 6 rnd 85%
Bench press2 reps 6 rnds 85%

200 K.B swings 24/ 16
* 30 wallballs when you drop the kettlebell.
* Run 200m when you drop the wallball.
Awesome.

18th January 2016

January 17th, 2016

Monday
Squat cleans
3.3.3.1.1.1

20 min AMRAP Partner Wod
150 D.B Snatch 35kg/ 25kg
Run 400m
150 burpees
Run 400m
150 Toes To Bar
Run 400m

Tuesday
Emom 6 min 3 OHS 70 %

100 shoulder to overhead.
*30squats every time the bar hits the ground*

Wednesday

Back squats 4. X 4. 90%
Bench press 4. X 4. 90%
8 minutes .
B 50 cal row
50 box jump overs
50 GHD sit ups
50 burpees
Run.400m

Thursday
5 rnds
30 wallballs
15 chin ups
5 deadlifts 145kg/ 100kg

Friday
15min time out
30-25-20-15-10
Ghd situps
Kb swings
@15 min for time
40-30-20-10
Wallballs
20 15 10 5
Burpee box jumps

Saturday

Back squat 3 x 6 85%
Bench press 3 x 6 85%

10-9-8-7-6-5-4-3-2-1
Thrusters 45/35 kg
Chest to bar
Run 200m

11th Jan 2016

January 10th, 2016

Monday
40 DeadLifts 70/50kg
40 T2B
30 Power Clean 70/50kg
30 T2B
20 Snatch 70/50kg
20 T2B
10 Thrusters 70/50kg
10 T2B

Tuesday
Back Squat (6 set 2reps @80% (Even Min))

Bench Press (6 sets 2reps @80% (Odd Min))

Strength:
At 0:00 complete 1 set of Back Squats, At 1:00 Complete 1 set of Bench Press. Continue Alternating sets every minute for 12 mins.

B(Time)

5 Rounds
5 Deadlifts 145kg/100kg
10 Bar Facing Burpees

Wednesday
Special Mary (Time)

For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Thursday

Back Squat (5 sets × 5 reps @85%)

Bench Press (5 sets × 5 reps @85%)

Strength:
At 0:00 complete 1 set of Back Squats, At 2:00 Complete 1 set of Bench Press. Continue Alternating sets every 2min for 20 mins.

30 cal row
30 box jumps
30 SDHP 40/30
30 Double unders
30 KB swings 24/16

Friday

Every minute 10min
3 cleans
rest 2 min
Every Min 10min
5 burpees
20 double under

Every Min (10mins)
10 Thrusters 40/30

Saturday

Lumberjack 20 (Time)

20 Deadlifts, 125/90kg
Run 400m
20 Kettlebell swings, 32/24
Run 400m
20 Overhead Squats, 50/40
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps,
Run 400m
20 Squat Cleans, 50/40
Run 400m

4th January 2016

January 3rd, 2016

Happy New Year and welcome to 2016

Monday

4 x 5 Min Amraps

a
1,2,3,4,5,67,8,9,10
Over head Squats
Sumo deadlift High Pull
rest 2 Min
b
run 200
30 K.B Swings
rest
c
1,2,3,4,5,67,8,9,10
Front squats
Burpee box jumps
d
50 Double unders
30 sit ups

Tuesday
1 max rep snatch 10 min
b
run 400m
20 burpees
100 wall balls
20 burpees
run 400m

Wednesday

7 min Amrap

7 Deadlifts 140/100kg

14 Strict HSPU

b 5rnd
50 GHD sit ups
15 ring rows feet on 24inch box

Thursday
Hang power Cleans
3 x 70% every minute for 10 min

b
Run 1000m
10 sumo deadlift 60/40
50 Box Jump Overs
30 Slam Ball

Friday
50 Double Unders
40 Shoulder to Overhead 60/45
Run 400m
20 Burpees Over bar
run 400m
40 Shoulder to Overhead 60/45
50 Double Unders

Saturday
3 Rounds
21 Deadlifts 85/50
15 Front Squats 85/50
9 Hang Cleans 85/50
run 200m